Youth Athletes: Snack Guide to Refuel for Training

Youth athletes should aim to refuel every 2-3 hours when not training. (See following guidelines for before, during, and after training.) Consistency is key! Make a plan for eating throughout your day to avoid skipping meals. To minimize stomach upset limit high fat/fried foods and high fiber foods around exercise.

Before workouts

Aim for 30-60 g of easy-to-digest carbs, 30-60 minutes before a workout.

• 2 That’s It – fruit leather bars
• Quaker Flavored Instant Oatmeal Packets
• Nature’s Bakery Fig Bars
• 2 Go-Go Squeeze Applesauce Pouch
• 10 oz Naked Juice Drinks
• Bobo’s Bars
• Clif Kid Zbar or Clif Bar
• Banana
• Royal Gold Pretzel snack bag

During workouts

Simple, easy to digest carbohydrate foods. 1-2 hours, aim for 30-60g carb per hour. Over 2 hours, aim for 60-90g carb per hour.

• Sunmaid Raisin Box
• Welch’s, Mott’s or Annie’s Fruit Snacks
• Sports drink like Skartch, Recharge, Gatorade, Drip-Drop
• Fruit cup – peaches or fruit cocktail
• Honey Stinger Mini Waffles
• Frozen grapes

Recovery snacks

Aim for 3:1 carb-to-protein ratio, more carbs with a bit of protein. Pack in a cooler to have immediately after workout.

• Chobani Drinkable Yogurt and a KIND Breakfast Bar
• Greek yogurt cup with 1/2 cup granola
• 2-4 hard boiled eggs and orange juice
• Horizon chocolate milk and apple slices
• Overnight oats – soak oats in milk and add fruit
• Mozzarella cheese sticks and saltine crackers
• Simple turkey sandwich – bread, turkey and mustard
• Cup of rice and 1/2 cup edamame with soy sauce
• Chomps and rice crackers

Meals & snacks not close to activities should include fats (butter, nuts, olive oil, avocados) and fiber (whole grains and vegetables) along with the protein and carbohydrates.

Why snack?

• Meets high energy needs and reduces deficiencies: Athletes have higher daily energy requirements. Snacking helps athletes maintain necessary energy levels and provides more nutrients.
• Replenishing muscle glycogen: Carbohydrate-rich snacks replenish muscle glycogen, essential for sustaining energy levels during exercise.
• Facilitating muscle repair: Protein packed snacks aid in muscle repair and recovery, ensuring optimal performance during training and competitions.
• Prevent fatigue: Snacks help athletes maintain peak energy and performance levels by preventing low blood sugar levels.

For individualized sports nutrition advice, make an appointment with one of our Registered Dietitian Nutritionists. Email [email protected] or call (530) 587-3769