Snacks are an amazing and easy way to provide our young athletes with energy. Not only can we fill nutritional gaps, but we can also make sure our snacks contain essential nutrients such as carbohydrates, protein and healthy fats, to ensure energy all day long!
Fruit is the perfect snack for energy. Not only are they pre-packaged, pre-portioned, and full of fibre, vitamins, and minerals, they also contain natural sugars which are easily digestible carbohydrates and essential for energy! Carbohydrates, like the ones found in fruit, are easy for our body to recognize and turn into energy. Fruit is an excellent option an hour before any activity.
A smoothie is an excellent choice for energy! No matter if your young athlete enjoys banana, berries, or tropical fruit, you can find a smoothie they will enjoy. Smoothies are also an excellent way to include carbohydrates from fruit and protein from milk (or a milk alternative). A great option for kids that don’t like to eat first thing in the morning.
Want a make-ahead snack that will provide your player with sustained energy for hours? Energy bites are awesome! Made with only four ingredients (recipe below), they contain loads of fibre and protein, plus are completely customizable to your player’s likes and dislikes. Swap out the natural peanut butter for an allergy-friendly alternative, and you have a quick and easy snack that can be taken to camp.
Eggs really are the perfect energy source. As a protein, they are easier for our bodies to digest than other protein sources like meat or dairy. They are also incredibly versatile! There is an egg recipe for everyone. Scrambled, hard-boiled, in a wrap, devilled, or egg salad-they are all great ways to get some protein and vitamins. Eggs will keep the energy going all day if eaten in the morning, and are excellent as a recovery snack or meal.
Customizable and perfect for on-the-go, trail mix includes carbohydrates, protein, fibre, healthy fats, and tons of vitamins and minerals. Plus you can keep it in the car! Have your young athlete make their own by putting all their favourite nuts, seeds, and dried fruit in a jar so it’s ready to go! You can add some fun components as well like dried cereal, popcorn, or chocolate chips as a treat.
Keeping our kids fuelled throughout the day is so important for their energy levels and their focus. Whether your kids are great eaters and finish their meals, or you have “grazers”, that like to nibble all day, snacks can be a solution to provide more nutrition, and the right nutrients for our kids to grow and be the best version of themselves.
Energy bites Recipe from Hockey Snacks Inc
1/2 cup natural peanut butter or alternative
1/4 cup real maple syrup
1/4 cup hemp hearts
1 cup rolled oats
Add-ins: dried fruit, coconut, chocolate chips, etc. (optional)
Stir together peanut butter and maple syrup until combined.
Add hemp hearts and oats and mix.
Stir in your add-ins, if using, and roll into golf ball-sized balls. Keep in a sealed container in the fridge or freezer and grab 2-3 whenever you need a pick-me-up! Just remember to allow time for digestion, if eating before activity.
For more information, you can contact Seanna Thomas, founder of Hockey Snacks Inc at [email protected] or follow Hockey Snacks on Instagram, Facebook, or YouTube.
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