What makes professional athletes so good at what they do? Talent, discipline, practice, and nutrition—to name a few things. What they eat before, after, or even during a big game can all impact their performance.
As parents, we can learn a lot from how the pros fuel when it comes to our kids’ nutrition. Whether they’re running bases or running circles around you, kids are go, go, go—just like their favorite athletes.
We tapped Krysten McCaughey, MS, RD, CSSD, Angel City Football Club’s Team Sports Dietitian for tips on supporting active kids.
Key Takeaway: Nutrition Should Match Activity Level
“One key lesson that parents can take from how pro athletes fuel,” McCaughey says, “is that nutrition should match activity level.” If your child has longer sport practices or multiple activities in a given day, they should generally be eating more that day.
Top 5 Sports Nutrition Tips for Kids
1. Consistency Over Perfection
Don’t stress over making every meal perfect or serving the ideal plate of food. Instead, aim for balance over the course of a day or week. “Make nutrition positive and pressure-free” for the whole family, she says. “Kids learn best by example.”
2. Embrace Snacks
Growing kids often need to eat more frequently than adults do. “Thoughtful snacks between meals can help stabilize energy levels and mood, as well as meet overall intake needs,” McCaughey says. “Think of snacks as an essential part of fueling, not just something extra.”
Aim to serve combinations of two or more food groups, like a carb and a protein. She has some recs:
- Nut butter (or seed butter) toast
- Fruit and sunflower butter
- Pretzels and hummus
- Turkey and cheese roll-ups
- String cheese and crackers
- Yogurt with granola
“For active kids,” she adds, “make sure to include additional snacks before and after practice!”
3. Be Mindful About Breakfast
Many breakfast foods that kids are drawn to are very high in sugar and low in nutrients. Instead of grabbing that sugary cereal, try to include protein and fiber at breakfast. McCaughey’s recs include eggs with toast and fruit, Greek yogurt with berries, or oatmeal with nut butter. This can help keep kids full and focused all morning.
4. Encourage Variety
Serving a variety of foods helps ensure your kiddo is getting a range of nutrients, supporting their development. It also keeps meals interesting, McCaughey shares. “This approach promotes a positive relationship with food by avoiding scarcity mindsets and steering away from labeling foods as ‘good’ or ‘bad.’”
5. Get Kids Involved
Having conversations with your kids about nutrition and healthy food choices is important in fostering curiosity and helping them build positive relationships with food. As mentioned above, avoid labeling foods as “good” or “bad,” or even off-limits. Rather, McCaughey suggests encouraging kids “to think about what they can add to make a snack more balanced.” Learning the importance of nutritional balance is a key lesson for kids and adults alike.
Additionally, “giving children a say in what they eat can make them more curious and open to trying new foods,” she says. This can look like having them join you at the grocery store, involving them in cooking, or encouraging them to prep their own snacks. “These small conversations help kids develop lifelong skills and a healthy, confident relationship with food.”
Easy, Nutritious Pre- or Post-Practice Snacks for Kids
For pro athletes and kids alike, “bookending practices and games with the right nutrition is essential,” McCaughey shares, “not just for energy and performance, but also for proper recovery.”
- Pre-practice: You want to provide the body with the fuel it needs to perform. “Even a small snack can make a big difference,” she says. Her recs include applesauce, pretzels, a peanut butter and jelly sandwich, a bagel with peanut butter, banana and honey, yogurt, or a Once Upon a Farm bar.
- Post-practice: “Start the recovery process within 30 minutes by refueling with a mix of carbohydrates and protein.” McCaughey’s recs here include chocolate milk, flavored Greek yogurt, or a turkey sandwich.
Preparation is key. Keep a variety of prepped or packaged non-perishable snacks on hand for fueling on the go or when time is tight. “These habits not only support athletic performance,” she says, “but also promote consistent energy levels, focus, and healthy routines that benefit kids far beyond the playing field.”
As with professional athletes, fueling your children is about planning, balance, and consistency. And remember: snacks are key, and a meal doesn’t have to look like a “meal.”