🌸 PMP Spring Newsletter: Tips for Fueling Active Kids

By Anna Busenburg, RDN, CSP, LD, CLC

Anna Busenburg, a nationally recognized dietitian and communicator who is passionate about combating nutrition misinformation, particularly regarding maternal and pediatric health. She is committed to providing evidence-based education that empowers families to make informed dietary choices, fostering healthier generations. Anna’s expertise, combined with her commitment to nutrition education, continues to shape the conversation around pediatric nutrition in an engaging way.

Nutrition Science & Health Communications Manager, American Dairy Association Mideast

Today’s kids are on the go, balancing school, sports and activities. Thoughtful snack planning can make a meaningful difference in keeping kids fueled, hydrated and ready to perform.

Build Balanced “On the Go” Snacks

Think of snacks as “mini meals” that combine at least two food groups. Pairing carbohydrates with protein or healthy fats helps provide sustained energy and supports muscle recovery, especially important for growing athletes.

Simple snack ideas include:

• Apple slices with a cheese stick and whole grain crackers
• Yogurt with a banana or berries
• Carrot sticks with hummus or nut butter
• Trail mix with dried fruit, nuts and whole grain cereal

These combinations provide variety and help children meet recommendations such as consuming five servings of fruits and vegetables per day.  While pre-packaged options are convenient, portioning snacks at home can reduce cost and allow customization.

Don’t Forget to Hydrate

Hydration is just as important as food for active kids. For most children, water is the best choice before, during and after activity. Specialty sports drinks are typically unnecessary for recreational youth sports.

After longer or more intense activity, children may benefit from a beverage that supports recovery. Rather than reaching for a sports drink or a soda, try chocolate milk because it has the right 3:1 carb-to-protein mix to rehydrate and refuel muscles. Plus, there are 13 essential nutrients in milk, such as protein, calcium, vitamin D, that support strong bones and bodies.

Fueling Before and After Activity

Timing matters when it comes to snacks. Snacking intentionally before and after activities helps to maintain energy levels and supports recovery. Consider these pre-and-post snack suggestions:

• Pre-activity (1-2 hours before)
  • Applesauce pouch with handful of cereal
  • Banana with nut butter
  • Mini bagel with cream cheese
• Post-activity (within 30-60 minutes)
  • Turkey sandwich, cheese and grapes
  • Smoothie made with fruit, yogurt and veggies
  • Hard-boiled egg with whole grain crackers and a clementine
  • Chocolate milk and a banana

Plan for Busy Days

Busy schedules often lead to skipped meals or reliance on low-nutrient convenience foods.  A little planning ensures that nutritious options are always available and within reach.

• Pack a “grab-and-go” cooler or snack bag for extended outings.
• Keep shelf-stable options like whole grain bars, pretzels, nut butter packets or trail mix in the car.
• Include easy-to-eat fruits and vegetables like apples, bananas, clementines, carrot sticks, sliced celery and cherry tomatoes.

Setting Kids Up for Success

Fueling active kids doesn’t have to be complicated. Balanced snacks, adequate hydration and simple planning strategies can help children stay energized, perform their best and enjoy all the benefits of being active.