Meals on the Go for Young Athletes

Nutrition and performance go hand and hand for athletes. As parents it is our job to provide our kids with a proper diet that is packed with the right amount of calories and carbohydrates to fuel their bodies, the correct amount of fluid to maintain hydration, and the vitamins and minerals to support tissue growth and repair damaged muscles. Now the million dollar question... How do we provide our kids with healthy meals and snacks while being stuck in a car racing to hockey, dance, gymnastics, or soccer?

Here are some ideas of pre and post exercise snacks and meals for families on the go. Remember, a little prep work beforehand goes a long way!

My Staples:

• Fresh fruit and vegetables cut up into Tupperware or grab and go Ziplock bags
• Cottage cheese
• Humus and crackers
• Bean salad
• Cheese strings
• Almonds
• Hard boiled eggs

Early Risers:

• Whole wheat waffles with fresh fruit
• English muffin with jam (peanut butter optional)
• Yogurt with granola and fresh fruit
• Hard boiled eggs
• Cottage cheese with fresh fruit
• Fruit smoothie with all your kids’ favourite fruit
• Bagel

Mid-Day Games:

• Whole wheat wraps packed with veggies and cream cheese
• Whole wheat bread with lean deli meats or cheese
• Humus and veggies
• Pasta salad with tons of veggies cut into it
• Omelets
• Bagel with fried egg and cheese slice

Pre-Game Meal:

• Pasta with tomato sauce
• Grilled chicken breast with steamed vegetables
• Grilled fish with brown rice and veggies
• Omelets packed with veggies (cheese optional)
• Tomato Boccochini sandwich with fresh basil

Fresh fruit such as bananas, oranges, and apples are great snacks before a game (3 hours before) snacking on fruits and vegetables will provide additional energy during the game and will prevent that tummy from growling.

Parents remember include your kids in making their meals. Invite them and encourage them to help cut those vegetables and fruits during the week. Take them shopping, teaching them at a young age the importance of proper nutrition is a lesson they will carry for the rest of their life.

Happy Planning! Remember stay fit stay healthy!

About the Author: Sue Forberg is the Director at H2T Elite Dryland Training Inc. H2T is a multi-faceted state of the art dryland facility specializing in children the ages 5-16. A gym for kids you say... absolutely. Their primary goal is to enhance the quality of life for young people through exercise and proper nutrition. H2T has created a fun age appropriate dryland program that gives every child what he/she needs from a developmental standpoint. Find out more at

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