Fueling Young Athletes

Good nutrition is an important component of training for anyone at any age.  For kids and teens, meals and snacks should support growth and development, and compliment an exercise program.

  • Protein rich foods, including lean meats, fish, nuts, and dairy, help build and repair muscles.
  • Carbohydrates, including whole grain breads, cereals, pasta, brown rice, fruit, and starchy veggies, provide fuel and refill the “tank” after exercise.
  • Eating a variety of foods from all food groups provides important vitamins and minerals fundamental to young athletes.

Supplements, pills and potions are often touted to do any number of things to enhance performance.  These claims are often unfounded and false and potentially dangerous.  The fact is, while eating a variety of foods from all food groups may not sound super exciting, fruits, veggies, dairy, meat and carbohydrate rich foods provide the nutrients kids need.

Ready, Set, GO with Breakfast

A mix of carbs and protein at breakfast is the perfect fuel to start the day.  And, selecting a meal that includes both may give the young athlete the fuel to keep going.

Easy Egg Burrito

Baklava Breakfast Parfait

Short on time or not really hungry first thing in the morning?  No problem.  Cabot has great grab-and-go and make ahead options.

Oatmeal Cheddar Blackberry Bars

Nutty Monkey Smoothie

Super Star Snacks

Many kids fall short on getting adequate fruits, vegetables and dairy foods.  Snacks can fill these nutritional gaps.  The following are some simple snack ideas, that most kids can actually prepare:

  • Apples & cheese
  • Fruit cup topped with yogurt
  • Pantry trail mix (cereal, dried fruit, pretzels… mix and match) and toss in some cheese cubes when ready to enjoy for a protein punch
  • Peanut butter sandwich
  • Whole grain granola bars
  • Keeping a nonperishable snack, like jerky or a dried fruit and nut trail mix, in the car or in the sports bag is a good strategy for ensuring healthy foods are available when hunger strikes.

Healthy Snacks – Kiddos Faves

Munch Bowl


High-5 Hydration

  • Water is the perfect hydration option for most young athletes.
  • Be sure to drink water before, during (as tolerated), and after activities.
  • Enjoy water-rich foods; grapes, melon, apples, celery, peaches.
  • Limit or avoid caffeinated drinks.
  • Adding a little squeeze of lemon or using a fruit infuser bottle to naturally flavor the water can result in better water intake.

30 Minute Training Table

Late night practices, homework, the need for “downtime”, can make mealtime frantic.  But with a little preparation and help from Cabot, feeding the family a healthy meal is possible.

Mini Mexican Pizzas

Turkey Reuben Quesadilla with Cheddar & Pear

Click here to find more nourishing recipes.

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