After school can feel like a sprint—kids walk through the door hungry, and minutes later it’s time to head out for practice. That’s where the right snack comes in.
The winning combo? Protein (to keep them full) + carbs (for quick energy). Together, they give kids the boost they need without the crash halfway through drills.
These quick, classic protein + carb snacks make getting out the door a little easier.
1. Apple Slices + Peanut Butter
A classic that never fails. Apples provide quick energy, while peanut butter adds protein and healthy fats to keep kids fueled. Tip: dipping apple slices in a little lemon water keeps them fresh until snack time.
2. String Cheese + Whole Grain Crackers
Simple and no prep required. String cheese offers protein, and whole grain crackers bring the crunch and carbs. Easy to toss in a baggie for eating on the way to practice.
3. Greek Yogurt + Granola + Berries
Creamy, crunchy, and a little sweet—this one feels like dessert but packs a lot of protein. Granola and berries add just the right amount of carbs and fiber.
4. Turkey & Cheese Roll-Ups
Quick, mess-free, and perfect for busy afternoons. Roll a slice of turkey around cheese for a snack that travels well. For a bigger bite, wrap it in a tortilla and slice into pinwheels.
5. Mini Quesadilla
Thirty seconds in the microwave and it’s ready to go. Whole wheat tortillas with melted cheese make a warm, filling snack. Add beans or chicken for extra protein if leftovers are handy.
Snack Time Tips
⏰ Offer snacks about 30–60 minutes before practice for the best energy boost.
✅ Keep it simple—after-school chaos calls for easy options.
🔄 Rotate between a few favorites to keep kids from getting bored.
Sports practices demand a lot of energy, and the right snack can make all the difference. Protein + carb combos are quick to throw together, easy for kids to eat, and help them show up ready to play.
