Feeding Sporty Kids

I don’t know about you, but my life right now revolves around kids’ sports. My 11-year-old daughter is passionate about swimming—so much so that she has me up at 4:30 a.m. for training. It’s early, but her dedication makes it hard to say no! With both my kids leading active lives, I’ve come to appreciate just how important proper nutrition is for young athletes. While healthy eating matters for all growing bodies, it’s especially crucial for those with demanding sports schedules. So, I thought I’d share some insights on refuelling and rehydrating active kids to help them perform and recover at their best.

The biology of feeding young athletes

Let’s start with a little basic anatomy. Muscles rely on glycogen (stored carbohydrate) for energy, making it essential to replenish glycogen stores before and after exercise with easily to digest, unrefined, complex carbohydrates. This supports recovery and rehydration, both of which are crucial for growing bodies. Adequate protein intake is also key, as it helps repair and rebuild muscle tissue after activity.

Hydration plays an equally vital role. Glycogen attracts water, and recovering muscles require three times more water than glucose, making fluid intake a top priority for active kids. In addition to water, replenishing electrolytes lost through sweat is important. Natural sources like coconut water, bananas, and adding a pinch of sea salt to water (or coconut water) can help maintain electrolyte balance without relying on high-sugar sports drinks or soda.

When planning pre- and post-exercise meals, focus on a balance of protein (meat, chicken, fish, cheese, quinoa) and hydrating, complex carbohydrate-rich foods. The best carbohydrate sources come from plants—fruits, vegetables, starchy root vegetables like sweet potato, and legumes/ beans. These not only fuel endurance and strength but also provide essential vitamins, minerals, fibre, and antioxidants. Their natural composition slows glucose absorption, offering a more sustained energy release. Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, also contribute to long-lasting energy, particularly for endurance sports.

Timing matters too. A meal containing complex carbs and protein 2–3 hours before exercise provides sustained energy, while a small, easily digestible simple carbohydrate snack—like fruit with honey or white bread with honey 30–60 minutes before can offer a quick boost. After exercise, refuelling within 30–60 minutes (protein is very critical here) helps maximise glycogen replenishment and muscle recovery.

Finally, every child’s needs are different so the foods that make them feel good can vary quite a lot. Some kids may feel hungry immediately after activity, while others might need time before eating. Encouraging them to listen to their bodies and offering nutrient-dense options ensures they get the nourishment they need without feeling forced into rigid eating schedules.

In contrast, refined carbohydrates, processed foods, and high-sugar sports or energy drinks lack these benefits. They won’t support your child’s body in the long term the way nutrient-dense, plant-based carbohydrates will.

Great snacks for sporty kids

With this in mind, here are some great snack ideas (with recipes) for sporty kids. Every child is unique, and what fuels one may not work as well for another. I always experiment with different foods before training—rather than on competition days—and encourage my kids to notice how they feel during training and let that inform the best approach come competition days.

1. Fruit smoothies made with fresh fruit (we love banana and berries), coconut water (great for extra hydration), natural, unsweetened yogurt (or Greek yoghurt), nuts or seeds (or a nut or peanut butter) and I often throw in a vegetable or two (more on hiding veggies in smoothies here). I also find a whole foods based protein powder really handy. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

2. Homemade dips (hummus and pesto are my kids favourites) with veggie sticks or sourdough bread.

3. Antipasto plates – ours usually have veggie sticks, fresh fruit and some type of protein like biltong (air-dried beef), nuts and seeds or a boiled egg.

4. Chia Puddings and Yoghurt parfaits also go down well with my kids.

5. I also make my own sports granola bar –  RECIPE HERE.

6. Leftover dinner (pasta or rice based with lots of veggies and a little protein) is another popular pre-training snack for my kids (usually before afternoon training).

It’s so important that kids love their sport and that they feel energised and strong during and after training and competitions.  The food they eat very much impacts on both their performance and enjoyment so I believe it’s worth going the extra mile to make sure it is the very best thing for their growing bodies.

In a nut-shell:

1. Fruits and vegetables are particularly good sources of both simple and complex carbohydrates, and provide ample glucose to fuel sporty kids bodies because they:

• have a high water content, to aid in building glycogen (muscle energy) stores
• provide bioavailable antioxidants, to help clear free radicals formed during aerobic exercise
• as well as providing essential vitamins and minerals, to aid in building protein and providing energy

2. Protein rich foods are essential for repairing and rebuilding muscle, especially in growing kids.

3. Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, also contribute to long-lasting energy, particularly for endurance sports.

4. Sugary foods, up-and-go, sports drinks and snow cones DO NOT improve your child’s energy, sports performance or long-term health and wellbeing (in fact quite the opposite). If glucose is required for endurance events, consider glucose gels (but speak to your health provider to see if these are appropriate).

I hope you find this post useful and I’m happy to take your questions in the comments below this post (so others can benefit too).

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