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Pre-Sport Snacks for Tweens and Teens

September 12, 2019 by Maria Adams Leave a Comment

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Help your active tweens and teens fuel up before their next practice, game, or event with these tips and pre-sport snacks.

Pre-Sport Snacks for Teens and Tweens Pin

Keeping growing tweens and teens fueled is no joke. Add sports to the mix and the “preferred” snacks disappear even sooner!

Growing, active kids need an abundance of fuel in the form of meals, snacks, and more snacks. And while snack time may be part of the daily routine when our kids are younger, as they get older and more independent, we may leave it up to them to figure out.

But eating a nourishing after school snack is just as important for older kids. And, in fact, what they choose is especially important if they are trying to maximize their energy on the field or court. When, what, and how much they should eat are all good questions and the answers will vary depending on the timing of the snack (or other meals), the intensity of the sport, and the digestive system of your child.

This post is meant to serve as a guide for you and your child. Go ahead and share it with your tween or teen athlete and be sure to print out the handout as well.

Pre-Sport Snacks for Tweens and Teens

Timing of the Snack

In general, plan to eat a snack 1-2 hours before partaking in a sport. Allow 3-4 hours to digest a full meal such as breakfast or lunch. If you only have 30 minutes or less, eat a very light snack if you know that you can digest this without discomfort during your sport. If you partake in high-intensity sports you will probably want to avoid eating right beforehand.

What to Eat

1-2 Hours Before Sport: Carbs + Protein

When seeking out snacks to eat 1-2 hours before a sport, look for options that will provide a combination of protein and carbohydrate. A little fat and fiber are fine too, but this is probably not the time for french fries or bean-packed chili. Here are some ideas:

AT HOME:

  • Strawberry Banana Smoothie
  • Toast with Almond Butter and Blueberries
  • Naan Pizza
  • Cheese Quesadilla
  • Grilled Cheese on Sourdough Bread
  • Breakfast or Trailmix or Oatmeal Chocolate Chip Cookies + Milk
  • Greek Yogurt + Handful of Granola + 1/2 Banana
  • Wild Blueberry and Cream Toast
  • 1/2 Everything Bagel with an Egg
  • Frozen or Homemade Whole Grain Waffle with Berries or Bananas
  • Whole Grain Pancakes or Cardamom Banana Pancakes (gf) with Berries
  • Bowl of Chicken Soup + Oyster Crackers
  • Small Bowl of Pasta + Turkey Meatballs 
  • Baked Potato with Shredded Cheese

ON THE GO (or at home!):

  • Energy or Granola Bar – read this post to learn how to choose one.
  • 4-Ingredient Peanut Butter Balls
  • Energy Balls or Bites: Cocoa Coconut Bliss Balls, Raspberry Almond Power Bites, Cookie Dough Nut Pulp Bites 
  • Small Turkey Sandwich
  • Banana Bread + Peanut Butter
  • Mini Pumpkin Muffins + Pumpkin Seeds
  • Apple + Seed Butter Packet
  • Cheese + Crackers + Grapes
  • Pretzels + Peanut Butter + Strawberries
  • Turkey + Bread + Cherry Tomatoes on a Skewer
  • 1/2 Raisin Bagel with Seed Butter
  • Hummus and Pita
  • Smoothie in a Thermos

This list of Snack Ideas for Tweens and Teens and this list of 20 Snack Ideas both have plenty of additional great options.

30 Minutes Before Sport: Carbs

If you need a snack right before your practice or event, choose easily digested carbohydrates such as an orange, a banana, pretzels, or plain toast.

All Day: Drink Water!

Pair your pre-sport snacks with water. In general, young athletes don’t need sports drinks, which can provide high amounts of sugar, artificial additives, and even caffeine. Water is your best bet. If you don’t love the taste of water, try adding some berries or lemon slices to it. Note, that there are times when a sports drink may be beneficial, such as if you have a high-intensity sport that lasts longer than an hour or if it’s really hot and humid out. Sports drinks may also be helpful if you have a sensitive GI system and have a hard time eating anything before a competition but consider talking to a Registered Dietitian first.

How Much to Eat

You will see various guidelines for how many calories to eat before different sports. One common recommendation is to eat about half the calories you will burn during your sport. For example, if you will burn an estimated 600 calories, eat a 300 calorie snack. However, my recommendation is to skip the calorie counting and instead listen to your body! Everyone is different and just like with the timing of the meals and what to eat, you know yourself best. Aim to eat until you are satisfied and comfortably full. Learning to trust and listen to your body, not a calorie guideline, is part of Intuitive Eating.

Trouble Shooting

If you end up with cramps or digestive distress during your sport, take a look at what, when, and how much you eat. Maybe you eat too soon or too much before hitting the trails, track, field, or court. Or maybe the type of food you ate wasn’t as easily digested as you had hoped. Try switching from regular milk to lactose-free or plant milk which can be easier to digest for many people. If you are partaking in a high-intensity sport such as running, lacrosse, or gymnastics, you may also fare better with pre-sport snacks that are lower in fiber, for example, white bread instead of whole grain. (Save the whole grains and fiber for earlier in the day or after your sport). Whatever changes you make, be sure to try them out on practice days, rather than experimenting with new foods or eating strategies on the day of a game or competition.

If you find yourself bonking or low on energy while exercising, it may be because you didn’t eat enough beforehand. Note that in addition to your snack, the other food that you ate that day and even the day before will also affect your energy levels! However, if you are eating adequate amounts of food and getting enough sleep but still feeling consistently low energy during sports, consider making an appointment with your doctor. A common cause of fatigue and low performance among female athletes is iron-deficiency anemia. Read more about the importance of iron here.

Hydration can also play a huge role in energy status. So remember to drink water throughout the day before your event as well as during events when possible.

Free Printable:

Pre-Sport Snack Tips and Ideas For Teens

Pre-Sport Snack Tips and Ideas For Teens from Halsanutrition.comPin

Resources for More Information:

Fueling Young Athletes by Heather Manigieri, RDN, CSSD

Eat Like a Champion: Performance Nutrition for Your Young Athlete by Jill Castle, MS, RDN, CDN

Feeding Your Child Athlete

Disclaimer:

Note that this post is meant to be used as a guide only. For more individualized guidance please consult a Registered Dietitian.

Pre-Sport Snacks for Teens and Tweens - A Guide For Middle School and High School Athletes and Parents -from Halsanutrition Pin

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Filed Under: Blog, Snacks Tagged With: active kids, fuel for athletes, pre-sport snacks for kids, snack ideas, snack ideas for active kids, sports nutrition, teens, young athletes

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I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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Maria Adams MS MPH RDN
I made these cardamom oat muffins in honor of my s I made these cardamom oat muffins in honor of my son Henrik's name day today. 💗Following in the footsteps of my mom, I woke him up with hot cocoa, a muffin, and a song ("Med en enkel tulipan"). ⁠
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My mom @westberg.marianne would have seen to it that there was also a flower 🌷and a little present. Oh, and she probably would have made a whole cake...I will get it all down one of these days!⁠
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So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
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Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
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Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
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Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
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Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
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Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

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✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

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H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

#happy2021 #newyears #almondcookies #halsanutrition #nondietapproach #registereddietitian #nourishyourbody #spreadkindness #foodtographyschool #foodtographyschool #intuitiveeating #familynutritionist
Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

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These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
Interrupting this cookie feed to remind you of the Interrupting this cookie feed to remind you of the importance of taking time out for lunch! ✨One of my favorite go-to lunches when I’m burnt out on sandwiches and don’t have any leftovers or soup, is a colorful salad.

Here are my tips for creating a simple but satisfying lunch salad:

1️⃣Keep greens on hand and always be salad ready. Arugula, baby spinach, and mixed greens are my favorites. 
2️⃣Scour your fridge for a few additional veggies that can be chopped and eaten raw on your salad. Leftover cooked veggies are also great.
3️⃣Include a protein source such as sliced up smoked turkey, canned beans, cooked lentils, leftover salmon, or eggs. 
4️⃣Add grains such as bread, farro, or rice, or a starchy veggie such as potatoes, sweet potatoes, or corn. 
5️⃣Add fat and flavor with nuts, seeds, cheese, avocado, and olive oil/dressing. 

Enjoy mindfully, preferably with another family member and away from all your screens! (This doesn’t always happen here, but we try!!!) 💗
Happy St. Lucia Day! ✨During the dark cold month Happy St. Lucia Day! ✨During the dark cold months, Lucia brings us light and hope. This seems especially fitting this year.

Lucia is one of my favorite Swedish traditions. 🕯I grew up celebrating Lucia Day with my family and it was always extra special because it was also my dad’s birthday. ❤️

To celebrate, I made saffron buns and pepparkakor (Swedish gingerbread cookies). Saffron buns, often called “lussekatter” in Sweden, are a Lucia staple. They are sweet, yeast-risen buns that can be shaped in a variety of ways and are delicious with coffee, tea, or glögg. ☕️

I am so grateful that my mom continued this tradition in our family when we moved to the US (38 years ago!) and instilled in me a love for baking. Tack Mamma! 😘

#luciaday #santalucia #stlucia #saffransbullar #saffronbuns #lussekatter #lussebullar #adventsfika #swedishtradition #halsanutrition #foodtographyschool #foodtography @foodtographyschool #candles #addlight #luciadagen #luciadagen2020 #fikatime
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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