Nutrition is an important part of a child’s life, especially if he or she is a young athlete. Before sending your sports enthusiast off for practice, consider these ideas for incorporating healthy, energizing and easy snack ideas for your child.

  • Pita and Hummus
  • Fresh Fruit, including apples, grapes, berries, banana, orange slices
  • Apple Sauce
  • Veggies, including carrots, cucumbers, peppers and celery (consider some peanut butter on top, if you like!)
  • String Cheese
  • Cheese and Crackers
  • Granola Bars
  • Nuts, including almonds, cashews, pistachios, walnuts (great for protein and healthy fat)
  • Trail mix with dried fruit
  • Yogurt (try adding fruit!)
  • Half a bagel with butter, peanut butter & jelly, cream cheese

If your family is preparing for a competition or sporting event, consider adding a few of these nutritious foods into meals before your child competes.

Day Before Competition:

  • 2-3 servings of fruit
  • 3-5 servings of vegetables
  • Glass of milk


  • Breakfast – cereal, toast, bagel
  • Lunch – sandwich
  • Dinner – rice, pasta, potatoes


  • Lunch or dinner meats
  • Beans
  • Peas
  • Nuts
  • Asparagus
  • Broccoli
  • Lentils
  • Sweet Potato
  • Plenty of water at each meal AND in between meals

Day of Competition:
Light breakfast that is easy to digest, such as:

  • Toast with Jam
  • Fruit
  • Applesauce
  • Cereal
  • Oatmeal

Don’t forget to bring some snacks to have during the competition or event. And of course, BRING WATER!

By: Haley Blair, Team Director of Gymtime Gymnastics