If you’re a parent to a student athlete, you know that it takes more than three meals a day to keep active bodies moving and performing at their best. Kids who are participating in sports or exercising for more than an hour a day need to fuel themselves with extra protein and replenish lost fluids with water and sports drinks.
But what kids power themselves with is critically important for healthy, active and growing bodies. Here are 10 power foods to add to your grocery list.
1. Whole Wheat Pasta
With more fiber and protein than regular pasta, whole wheat varieties of your favorite pastas are an ideal source of carbohydrates the night before a big game. In addition to keeping your kids fuller for a longer period of time, whole wheat pasta is also rich in nutrients like magnesium and vitamin B.
2. Potatoes
From russet and red to fingerling and purple, there are over 200 varieties of potatoes to choose from for your next dinner. Like whole wheat pasta, they are affordable, versatile and an ideal source of carbohydrates for active families. Cook and serve them with the skin on for a potassium and antioxidant boost.
3. Broccoli
Though you might have to disguise broccoli in recipes if you have picky eaters, broccoli is full of vitamins A, C, E and K, which can reduce joint inflammation, support muscle recovery and strengthen your child’s immune system. Try it in risotto, or bake it into eggs for a healthy breakfast.
4. Grilled Chicken
While reaching for chicken nuggets or tenders as a quick comfort food is easy, those ultra-processed chicken choices have lots of sodium, which can lead to high blood pressure in young athletes. Serving grilled chicken the night before game day ensures they are getting enough protein without the added fat and calories that could make them feel sluggish. .
5. Graham Crackers
Graham crackers are a portable snack that are perfect for your kids to eat before and during practice. They provide a starchy carbohydrate boost and a hint of sweetness, but not enough sugar to make your child feel sluggish. Two brands to try: Annie’s Honey Grahams or Simple Mills Sweet Thins, made with watermelon seed flour, flax seeds and cashews.
6. Whole Grain Bagel
Ideal for breakfast or as an after-school snack, choosing bagels made with whole grains instead of regular flour is a great way to fuel your kids with fiber-rich carbohydrates. According to the USDA, one medium bagel has 4 grams of fiber, which will fuel them through practice or on game day. Choose varieties with whole grain, multigrain or whole wheat on the ingredients list.
7. Oranges
A staple snack in professional sports, packing your kids some orange slices for halftime or a break in practice gives them a quick dose of natural fructose and water. Though you’ll want to supplement this snack with carbohydrates, nuts or heartier fruits like bananas for longer tournament days, oranges can be just enough fuel for shorter exercise sessions or for active summertime activities.
8. Bananas
Ideal for sensitive stomachs and a favorite of adult athletes, bananas are full of fiber, potassium and vitamin B6, which supports kids’ digestion, as well as their heart, nerve and muscle function. If your child is prone to cramping, the potassium in bananas can help them avoid cramping on game day. Bananas are packed with natural carbohydrates, sugars and antioxidants, which are healthier sources of fuel than sugary sports drinks.
9. Dried Fruit
Like bananas, a dried fruit mix is an ideal fuel source for cross-country runners or an extended after-school practice. You can make your own mix of dried fruit and nuts to give your kids an extra boost of protein, fat and carbohydrates to keep them full throughout the activity with less sodium than you’d find in similar store-bought snacks.
10. Fish, Meat or Legumes
Post-game or practice, young bodies need protein for muscle development and repair. Legumes, soy and fish are great sources of lean protein, while red meat is ideal for teen athletes: In addition to protein, it provides iron to improve muscle endurance and zinc for a strong immune system and a good night’s sleep.
