Healthy snack ideas for sporting families on the go

Are you looking for recipe inspiration to keep your junior sports stars energised? Or looking to feed your family on the sideline? We’ve got a range of healthy and easy recipes for everyone.

If you’re a parent of a sporty kid it may feel like you’ve taken up a part-time job with all the extra washing, driving and cheerleading duties. And because food and nutrition play an important part in sport performance, you may have to put on your dietitian and chef’s hat too.

According to Sports Dietitians Australia, “The foods [your kids] eat on a day-to-day basis help develop the ability to store (carbohydrates) glycogen in their muscles, maximise their growth and development and prepare them for performing at their best on game day."

Having said that, just because your youngster needs nutritious food doesn’t mean you have to spend hours slaving away in a kitchen. You don’t have to force quinoa and kale into them either. 

We’ve found a range of healthy recipes that are quick and easy for you to prepare. They’re great for the whole family and the kids will actually want to eat them too!

What should they eat before early morning games?

• Banana, pecan, chia and strawberry pancakes: Your sports star deserves a breakfast of champions. The added oats will keep kids feeling fuller for longer.
  Bonus: It has a good serving of fruit to help with hydration.  

• Donna Hay's Simple Chia Pots: This brekkie is perfect for when you’re on the go before early morning games. Even parents can tuck into them while the kids are on the court.
  Bonus: You can prepare them the night before.

What food should you give kids after they’ve played sport?

• Family-friendly frittata: This recipe is a protein powerhouse with hidden vegies to boot. Slice it up and have it ready for the kids to eat on the run.
  Bonus: You can eat it hot or cold.

• Kid-friendly san choy bao: Who thought lettuce could be so fun? San choy bao is pretty much a salad in disguise.
  Bonus: No need to pack cutlery!

What tasty snacks can you pack for the kids when they’re on the go?

• Peanut butter muesli bars: Stop children getting hangry with this high-protein snack.
  Bonus: Unlike store-bought muesli bars, no packaging makes them environmentally friendly.

• Icy treats: Kids getting sick of cut oranges at half-time? Give them a frozen icy treat instead.
  Bonus: You can avoid those over-priced ice-cream trucks.

For more snack ideas, check out our list of healthy snacks for kids. We think adults will love them too!

We’ve teamed up with Netball Australia and Calm Kid Central to design practical tools and tips to help parents talk to kids about their feelings during tough times. Visit our netball hub for more.