6 Shocking Snack Mistakes That Could Ruin Your All-Day Team Event—#3 Will Leave You Speechless!

As a parent of a young athlete, you will likely find yourself in charge of snacks at some point during the season. While some competitions or practices may only require a few granola bars and orange slices, events like track and field meets or regional matches can entail long hours filled with warm-ups, competitions, and post-event ceremonies. In these cases, you may need to provide meals or snacks to ensure athletes are energized from breakfast through dinner. Here’s a guide on what to avoid bringing—and what to pack instead.

Essential Snack Guidelines for Young Athletes

Don't bring only simple carbohydrates. Kids competing in all-day events require a blend of carbohydrates, proteins, and fats to stay energized. Many parents make the mistake of focusing solely on quick energy sources, bringing carb-heavy snacks like gummies, granola bars, cookies, and pastries. While these can be beneficial in small doses between races, all-day events require a more balanced approach.

Do: Organize meals and snacks based on when athletes will be exerting the most energy. In the hour leading up to competition, opt for easy-to-digest carbohydrates such as granola bars, fruit snacks, or rice krispie treats. After races, snacks should still focus on carbs but should also include proteins. Excellent post-race options include chocolate milk, yogurt with fruit, cheese and crackers, or a small sandwich with deli meat. For meals that will sustain athletes before or after competitions, consider grain bowls with chicken, deli meat sandwiches, breakfast burritos, or yogurt parfaits with granola and fruit.

Don't provide caffeinated foods or drinks. Teens are more sensitive to caffeine than adults, and while your morning coffee may help you stay alert, it can negatively impact a young athlete's performance. Caffeine can induce jitters, exacerbate anxiety, and lead to an energy crash, all of which can hinder performance.

Do: Ensure that athletes have a steady supply of carbohydrate-rich snacks and well-balanced meals throughout the day. Instead of caffeine, offer beverages like water, juice, and sports drinks to maintain energy and hydration.

Don't bring high-fat foods. Foods rich in fat, such as pepperoni sticks, pizza, burgers, or many desserts, can be hard to digest. These options can lead to gastric distress, especially during strenuous activities, and won't effectively replenish lost energy.

Do: Stick to easier-to-digest, carb-rich foods like pretzels, granola bars, and fresh or dried fruit during competitions. These will help recharge glycogen stores, enabling athletes to prepare for their next event.

Don't include allergenic foods. With over 6 million children in the U.S. suffering from food allergies, including 2.5% who have peanut allergies, it's crucial to be mindful of what you're bringing. Nut allergies, lactose intolerance, and gluten sensitivity are common, so check ahead to ensure that the foods you provide are safe.

Do: Bring snacks that are free of the most common allergens. Good options include fresh fruits, seed-based bars, gluten-free granola bars, and lactose-free milk products. If you include chocolate milk, consider also providing a lactose-free alternative.

Don't provide only 'healthy' options. While nutrient-dense foods like vegetables have their place in a balanced diet, they may not be the best choice immediately before or during competition. Low-calorie options like salads can fail to provide essential carbohydrates and may lead to gastrointestinal discomfort.

Do: Pack energy-dense foods that fuel performance, such as fruits, whole grain crackers, and 100% juices. While it’s fine to include cut vegetables, ensure they are not the only snacks available.

Don't offer messy foods. Your child's coach will likely prefer that you save the sloppy joes for home. Messy foods can lead to uniform stains and distractions.

Do: Choose easy-to-eat options that won't create a mess. Suggestions include cold sandwiches, grain bowls, PB&Js, trail mix, and yogurt parfaits. And don't forget to bring a roll of paper towels!

Takeaway: Properly fueling young athletes, especially during all-day events, requires careful planning. By adhering to these guidelines and prioritizing easy-to-digest snacks rich in carbohydrates, along with balanced meals, parents can help ensure their athletes perform at their best.