Healthy Snacks for Your Young Athlete

Keep your little athlete fueled and hydrated with these healthy snack options!

It takes nutritious food to fuel your little athlete for practices and games. It’s important to provide snacks that will give them energy, rather than bog them down. Nourishing and tasty food choices can help them play better on the field and feel better afterwards.

We’ve compiled a list of healthy snacks to keep on hand for your little athlete:

Fresh Fruit

Think orange slices, apples, bananas, blueberries and watermelon. If you’re looking to get more creative, you can add a rainbow of fruit to skewers and serve with a little greek yogurt on the side. Keeping some grapes in the freezer can also serve as a fun treat!

Apples and Nut Butter

Slice up an apple and add a tablespoon of their favorite nut butter. For even more flavor, top with a sprinkle of cinnamon. This is a great snack for mom and dad too!

Hummus and Veggies

Grab your child’s favorite hummus flavor and pair with raw veggies. Carrots, bell peppers and cucumbers all serve as excellent dippers.

Trail Mix

Making this easy snack ahead of time and packing in snack bags is perfect for on-the-go munching. You can add nuts, raisins, dried fruit and seeds. If you’re going to add chocolate, stick to a few dark chocolate chips. This sweet and savory snack is loaded with antioxidants and omega-3s.


A quick and easy snack that your child can drink on the way to practice or as a post-practice treat. It can be as simple as frozen fruit blended with milk (or a milk alternative) and a handful of spinach - your child won’t even know they are drinking veggies!

On-The-Go Snacks

Apple sauce (no sugar added), string cheese, mini pretzels, clean protein bars, whole wheat crackers, like Annie’s Cheddar Bunnies, greek yogurt and turkey and cheese wraps can all serve as quick, easy and nutritious snacks for your little star.

Water, Water and More Water

Water is always the best option to keep children hydrated. It’s important that they quench their thirst before, during and after any physical activity. Drinking plenty of fluids is crucial to prevent dehydration, which can zap energy, focus, strength and coordination. Skip the Gatorades, juice boxes, and Capri Suns, which can be full of sugar and empty calories, and opt for water instead.

It’s important to note that many young athletes don't get enough exercise to need extra calories, they just need smart snack options and plenty of water.

Whether you’re preparing for practice or a big game, don’t forget these healthy snacks to keep your little athlete fueled and hydrated.

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