• Alyssa Fontaine, RD
• Mar 10, 2025

Healthy Snacks for Teen Athletes

You may feel that your teen can eat whatever they want, but they require a variety of nutrients for growth, repair and fuel. Snacks are a great opportunity to help meet their nutrient requirements. 

Continue reading to find out more about which snacks are optimal for your teen athlete. 

What is a Good Snack for Adolescents 

Canada’s Food Guide 

According to Canada’s Food Guide, a healthy snack contains a variety of healthy foods from different food groups. Try to stick to whole foods and limit ultra-processed foods like chips or candy bars. 

Furthermore, teenagers are busy and may go 4-5 hours before having their next meal. Including pre prepared snacks rich in protein and fibre can be helpful to keep your adolescent full until their next meal. 

Encourage independence 

Did your parents ever tell you to finish the food on your plate?  It is normal to worry if your child is getting enough food. Only your teen, however, knows when they are hungry and when they’re full. 

It’s important to supply your teens with enough snacks while letting them decide how much they want to eat.

Getting your teen involved in picking out and preparing their own snacks can help create healthy habits for the future. See how creative they can get with trying new foods and skills.

It’s possible that your teen may not be in touch with their hunger/fullness cues or are struggling with healthy eating habits. Working with a registered dietitian can help them develop tools they need to better hone those skills.

What Kind of Foods Give More Energy for Athletes 

Carbohydrates 

In terms of the body’s energy stores, think of carbs as your body’s checking account and fat as the savings account. 

Carbs act as an easy and quick source of energy, important in fueling your muscles while exercising. Alternatively, fat provides a less accessible source of energy for long term storage. So, carbs act as the main energy source to fuel your teen during exercise.

Good sources of carbs include whole grains, vegetables, fruits, and low-fat dairy products. Carbohydrates are a great source of fuel a few hours before or during a sport event. 

Protein 

When exercising, your teen athlete is using and building muscle. Protein is an important nutrient to help build and repair those muscles during and after exercise. 

Easy protein sources to include in snacks are peanut butter, egg, hummus, etc. A snack containing a protein and carbohydrates, like peanut butter toast, is a great recovery snack after exercise.

What Food is Considered the More Healthful Snack

Variety is key 

While carbohydrates and protein are good energy sources for athletes, some healthy fats should also be included throughout the day. Fats help absorb fat-soluble vitamins and provide the body with essential fatty acids and insulation. 

A variety of whole foods will also help your teenager meet their micronutrient needs. 

Calcium and iron are particularly important for athletes. 

• Calcium helps with muscle function and building strong bones, especially during adolescence.
  • Calcium rich foods include dairy, fortified dairy alternatives, leafy greens, etc.

• Iron is involved in the process of oxygenating your body, which helps carry oxygen to your teens muscles while they exercise. Not to mention, teenagers, especially girls, have higher iron requirements to meet their growing needs.
  • Iron rich foods include eggs, meat, fish, leafy greens, fortified whole grains, etc. 

Set them up for success 

Don’t forget, during adolescence your kids will likely crave independence, and that’s ok. 

This is an opportunity for them to help make decisions around food and build healthy habits into adulthood. Try to make healthy whole foods more accessible to nudge them toward the healthier choice.

Best Sport Snacks

Examples of healthy snacks 

• Greek yogurt with granola 
• Hummus and carrots
• Apples with peanut butter
• Crackers/fruit with cheese 

Big Picture 

Life with a teen athlete can get complicated, but meeting their nutritional needs doesn’t have to be. Snacks can help meet their high energy and nutrient requirements through a variety of whole foods rich in protein and carbohydrates. 

Don’t forget to get your teen involved in preparing and choosing their own snacks and consult a registered dietitian for more tailored advice.