Snack duty? If you’re one of the many Metro Detroit parents pulling cooler duty this season, you’re in the right place. Whether you’re on the sideline for soccer, track, cross country or tennis, the right snacks can help your child — and their teammates — stay energized, hydrated and happy.
We tapped Sabrina Hartwell, a Registered Dietitian and sports nutrition expert with the long but impressive title of United Dairy Industry of Michigan Performance Nutrition Fellow at University of Michigan Athletics, to share snack strategies straight from her work with student-athletes.
Her advice? It’s as practical for playground warriors as it is for elite-level competitors.
Let’s talk about what to bring — and when to bring it.
Ideal mid-game team snacks: Quick energy that won’t slow them down
Many youth sports include a halftime or mid-practice snack break — and what you offer here can make a big difference in how kids feel on the field.
Stick with simple carbohydrates. These digest quickly and give fast energy without weighing them down.
4 mid-game winners:
- Orange slices
- Apple halves or applesauce pouches
- Watermelon chunks
- 100% juice boxes or sports drinks (in moderation)
Avoid lots of fiber and protein during play — they slow digestion and may cause stomach discomfort.
Sabrina’s expert tip:
“You want to stick to snacks with quick digesting carbohydrates. An orange slice is a perfect option.”
After the game: Snacks that help kids bounce back
Right after the game, it’s time to refuel. Kids have burned energy, possibly played hard in the heat, and need to recharge.
The goal? Combine carbohydrates (to restore energy) with protein (to help repair muscles).
5 post-game snack MVPs:
- Chocolate milk — Kid-friendly, cold and loaded with refueling nutrients
- Greek yogurt tubes or pouches — Freeze them for hot weather
- Turkey and cheese roll-ups — Easy to prep and protein-rich
- Cheese and crackers with fruit — Portable and satisfying
- Yogurt smoothies — Make ahead with fruit and keep cool in a small thermos or bottle
Whatever you bring, aim for something nutritious and appealing — because a good post-game snack can make the whole experience more fun.
Sabrina’s expert tip:
“Chocolate milk is the gold standard of snacks. It tastes like a treat, but it has all those recovery benefits — and 13 essential nutrients that milk offers.”
Bonus game day timeline: What to feed your athlete before, during and after
If you’re managing more than just snack duty — say, fueling your own child before the game or tournament — Sabrina has advice there, too.
Two to three hours before game time:
This is the perfect time for a full meal. Sabrina uses a simple visual tool called the Performance Plate to guide athletes of all ages — even the U-M softball, tennis, cross country and water polo athletes she supports.
Performance Plate meal:
- ½ plate carbs: Breakfast potatoes, whole wheat waffles or pancakes, oatmeal, whole grain toast or bagel
- ¼ plate protein: Eggs, turkey sausage, yogurt, cottage cheese
- ¼ plate color (your fruits and veggies): Bananas, apples, oranges or berries
Sabrina’s expert tip:
“The Performance Plate isn’t all about specific foods — it’s about balance. The goal is to get these components in a way your child will actually eat. For the athletes I work with, if we don’t get this basic macronutrient structure down, we can’t move on to more advanced nutrition.”
One hour before the game:
Keep it light. Choose simple carbs that offer energy without slowing digestion.
Good choices:
- Applesauce pouch
- Banana
- Apple juice or Gatorade
Sabrina’s expert tip:
“Carbs are the fastest digesting food that we have and give us the most readily available energy. If your kid has a sensitive stomach, skip the fiber and protein right before game time.”
After the game:
Refuel with balanced snacks — chocolate milk, yogurt-based smoothies, cheese and crackers, or turkey and cheese roll-ups — ideally within 30 minutes of activity.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Learn more at milkmeansmore.org.
Find more articles like this at Metro Parent’s How to Get Kids to Eat Healthy.
