The right snack during a sports practice is vital for performance and energy. Kids who play sports need healthy amounts of calories to promote growth and help them play to the best of their ability. Children ages 6 to 12 need 1,600 to 2,500 calories per day, but athletic teens may need up to 5,000 per day for adequate energy. Some kids are better off eating right after practice rather than during it, so don't force a snack if it is unwanted.
Fruit
Fruit is an ideal snack for sports practice because it contains carbohydrates, which provide lasting energy to kids as they play. Many types of fruit have a high water content, which keeps kids hydrated without making them feel too full. Too much fruit and its fiber, however, can make a young athlete's stomach uncomfortable, hindering his performance. Oranges, grapes and melon are good choices. Dried fruit is an alternative that is easy to carry to practice and can be consumed quickly.
Nuts
A handful of nuts is a quick snack to consume during sports practice and offers performance benefits. Nuts contain healthy fats, which give the body fuel to burn during practice. Protein is another benefit that nuts offer, which allows the muscles to recover after practice. Good choices include peanuts, cashews, almonds and walnuts. Keep portions to a reasonable amount because too much fat will make an athlete sluggish.
Whole Grain Bread
Whole grains contain carbohydrates that offer energy to get through practice. A sandwich made with whole grain bread is a portable snack that is easy to take to practice. Peanut butter and turkey are good sources of protein for muscle performance. Offer a half sandwich rather than a whole one so that kids don't get uncomfortably full. The KidsHealth website advises against a low-carbohydrate diet for kids who play sports because it will make them feel worn out and too tired to perform.
Hard-Boiled Egg
A hard-boiled egg is a small, healthy snack that can be eaten quickly during practice. The protein an egg contains supports muscle performance during practice and keeps muscles healthy afterward. Eating a hard-boiled egg offers energy enhancement without stomach discomfort. On a hot day, be sure to keep eggs sufficiently cool to prevent spoiling and illness.
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