The ideas and suggestions written below are provided for general educational purposes only and should not be construed as medical advice or care. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health- and nutrition-related activity.
The CLIF Kid Nutrition Team recommends fueling up with key nutrients – like carbohydrates – before activity lasting more than an hour (e.g. Kids Obstacle Challenge). The below snacks can be eaten 1-2 hours before activity to provide your little one with last-minute energy to help get them race-time ready:
CLIF Kid Zbar®
For young athletes who need an easy, grab-n-go option with nutrition important for race time, CLIF Kid Zbar® is a great choice. It delivers great taste and energizing whole grains from high-quality, organic ingredients, like oats, to help nourish active kids in motion. Plus, this bar has no high fructose corn syrup or artificial flavors, and it’s non GMO!
Gorp
Gorp, a mixture of pretzels, cereal, dried fruit, seeds and/or nuts, is another great option for young athletes on the move. It can be made at home, packaged in a container or small bag and stuffed into a gym bag or backpack. No refrigeration needed!
A Peanut Butter and Banana Sandwich
An old-fashioned PB and banana on whole wheat bread provides beneficial whole grains, “good” fats, plant-based protein and filling fiber, making it a great choice when your young athlete is hungry and has a few hours to digest a meal before race time. Offer a half sandwich to the little ones and bump it up to a whole sandwich for teens. If peanuts are a no-no, try a different nut butter or a seed-based butter.
Greek Yogurt with Granola
Another nutritious snack before race time is yogurt. Yogurt offers a blend of protein, fat and carbohydrates and comes in convenient, on-the-go packaging. Top it with granola and/or fruit to add crunch and a boost of additional energizing carbohydrates.
Fruit Smoothie
Got a nervous stomach? A fruit-based smoothie is a great way to ensure quality nutrition is onboard before a race. Liquids digest faster than solid food, and a smoothie is an easy way to incorporate nutrition to fuel athletic performance. Blend frozen fruit with ½ - 1 cup of 100% juice and ¼ to ½ cup vanilla yogurt for a nutritious, easy to consume pre-race snack. Feeling adventurous? Toss in some fresh spinach leaves for some added nutrients – like iron.