Eating on the Run: The Best Nutrition Tips for Young Athletes
Between school, training, homework, and social lives, young athletes are constantly on the move. But while they’re busy juggling it all, their bodies still need the right fuel to perform, recover, and grow. The challenge? Eating on the run often leads to skipped meals, quick takeaways, or grabbing whatever’s closest.
Here’s how young athletes (and their parents) can make smart food choices that keep energy high and recovery strong—without slowing down.
Why Nutrition Is So Important for Young Athletes
Boosts performance: Carbohydrates and hydration keep energy levels steady through training and competition.
Supports growth: Adequate protein and calcium help build strong muscles and bones during these key years.
Aids recovery: The right food after training reduces soreness and improves readiness for the next session.
Prevents fatigue and illness: Balanced eating protects against overtraining, low immunity, and burnout.
Common Struggles Young Athletes Face
Skipping meals due to a packed schedule
Limited food options at school or training
Not knowing what to eat before or after sport
Relying on quick takeaway food
Best Snacks for Young Athletes on the Go
Portable snacks are the key to eating well on busy days. Aim to include a mix of carbohydrates for energy and protein for recovery.
Wholegrain wrap with chicken or turkey
Yoghurt pouch with berries
Banana or apple + nut butter
Muesli bar (look for wholegrain, low added sugar options)
Cheese and wholegrain crackers
Homemade bliss balls or oat slices
Trail mix (nuts, seeds, dried fruit)
Chocolate milk carton
👉 Tip: Pack snacks the night before so they’re ready to grab and go in the morning.
What to Eat Before Training or Games
The goal is to top up energy without causing stomach upset.
1–2 hours before: Sandwich or wrap with lean protein, fruit smoothie, or yoghurt with granola.
30–60 minutes before: Banana, handful of dried fruit, or toast with peanut butter.
What to Eat After Training or Games
Recovery is all about protein + carbohydrates. Try to eat within 30–60 minutes.
Chicken and salad wrap
Tuna and crackers
Greek yoghurt with fruit
Chocolate milk
Rice cakes with cottage cheese and avocado
Hydration Tips for Young Athletes
Water should be the main drink throughout the day.
Pack a labelled water bottle for school and training.
For hot weather or long sessions (>60 minutes), an electrolyte drink may help replace lost salts.
Key Takeaway for Parents
Eating well doesn’t have to be complicated—young athletes simply need smart, portable, balanced food choices to keep them fuelled and recovering well. With a little planning, eating on the run can still mean eating for performance.