Best Soccer Snacks To Bring To Your Kids Soccer Game

soccer snacks

I used to always crave snacks after soccer games. I’d be exhausted and thirsty from running around, ready to eat anything. That’s when my parents knew it was a great time to feed me some fruit or other healthy snacks.

Because when it comes to fueling young athletes, especially those engaging in the high-energy demands of soccer, selecting the right snacks is crucial. These snacks should not only satisfy hunger and taste preferences but also provide the necessary nutrients to keep energy levels high, support recovery, and ensure optimal performance throughout the game.

Best Soccer Snacks To Bring

1. Fresh Fruit

One thing I vividly recall from my childhood post-soccer games is the fresh fruit. Those oranges tasted amazing after feeling tired, hot, and sweaty. Even though I wasn’t a fan of fruit back then, I’d just gulp them down. So, after a soccer match is a perfect opportunity to encourage your kids to have some fruit!

  • Bananas are packed with potassium, which helps prevent muscle cramps.
  • Oranges are juicy and refreshing, providing hydration and a burst of energy through natural sugars and vitamin C.
  • Apples, with their fiber, can help provide a sustained energy release.
  • Watermelon is another great option, as it is high in water content and provides electrolytes to replenish what is lost through sweat.
  • Or for a more exciting fruit option, try making a fruit salad or fruit skewers for easy consumption.

2. Energy Bites

Energy bites, made from ingredients like oats, peanut butter, honey, and flax seeds, are a great snack for young soccer players. And nowadays you can find them everywhere at grocery stores. And if you are looking for even healthier bites, they are easy to make. Here’s a great recipe.

Plus they are also portable and mess-free. The oats provide complex carbohydrates for sustained energy, while the peanut butter adds protein and healthy fats, necessary for muscle recovery and energy maintenance.

3. Hydration Solutions

Hydration is as important as solid food intake during games. Water is the best option, but for longer tournaments or especially hot days, consider coconut water or homemade sports drinks. Coconut water is rich in electrolytes like potassium and magnesium, making it an excellent hydration choice. And sports drinks are a good choice to replenish electrolytes lost through sweat.

4. Whole Grain Crackers with Cheese or Hummus

Whole grain crackers provide complex carbohydrates, while cheese offers protein and fat, making this combination a well-rounded snack. You can also try Pita chips instead of crackers.

Also, hummus as an alternative to cheese, offers both protein and fiber. This snack is not only nutritious but also versatile and appealing to kids’ taste buds.

5. Yogurt and Granola

Yogurt is a great source of protein and calcium, which are essential for muscle health and bone strength. Opt for Greek yogurt for an extra protein boost. Mix it with granola (look for low-sugar options) and a drizzle of honey or some fresh berries for a delicious, nutrient-rich snack.

There are plenty of great Yogurt Tubes or Drinkable Yogurt that may be a better portable option.

6. Homemade Trail Mix

Create a homemade trail mix with a blend of nuts, seeds, dried fruit, and maybe a sprinkle of dark chocolate chips for a treat. This snack offers a good mix of healthy fats, protein, and carbohydrates.

7. Vegetable Sticks and Dip

Vegetable sticks such as carrots, cucumbers, bell peppers, and cherry tomatoes are refreshing and hydrating. Pair them with a dip like hummus or a yogurt-based dressing to add flavor and nutritional value. This combination provides vitamins, minerals, and fiber, promoting overall health and energy.

8. Peanut Butter & Banana Sandwiches

My go-to! While most folks go for PB&J sandwiches, PB&B sandwiches are a healthier and, in my humble opinion, tastier option. But I do enjoy a good old PB&J sandwich too! So maybe they’re equally delicious, but kids are bound to love them, and parents will be happy getting their kids to have some extra banana goodness.

9. Banana Muffins

Another great option, but takes a little bit of effort. You can make a batch ahead of time and store in the freezer for easy grab-and-go snacks. Use whole wheat flour, mashed bananas (naturally sweet), and add some nuts or seeds for added nutrition and texture. Here is a great recipe to try!

10. Homemade Smoothies

A great way to pack in nutrients while also satisfying thirst. Use frozen fruit, Greek yogurt, milk or almond milk, and add some greens like spinach or kale for added vitamins and minerals. This snack also provides a good source of protein, carbohydrates, and healthy fats. Avoid adding extra sugars by using naturally sweet fruits or a drizzle of honey.

Or for a better portable option try applesauce squeeze packs!

Best Foods For After A Soccer Game

1. Carbohydrates for Energy Recovery

  • Whole Grain Bread or Wraps: Serve with some lean protein like turkey or chicken for a recovery sandwich that hits both carb and protein needs.
  • Rice or Pasta: These are excellent sources of carbohydrates and can be paired with vegetables and a protein source for a balanced meal.
  • Fruit Smoothies: Combine your child’s favorite fruits with yogurt or milk and a handful of spinach for an extra nutrient boost. The natural sugars in fruits help restore glycogen levels quickly.

2. Protein for Muscle Repair

  • Grilled Chicken or Turkey: These lean meats are great protein sources, aiding in muscle repair without adding excessive fat.
  • Fish: Especially those rich in omega-3 fatty acids like salmon, which can help reduce inflammation that might occur during the game.
  • Eggs: Versatile and rich in protein, eggs can be served in many ways, including scrambled or hard-boiled, making them a convenient post-game food.

3. Dairy for Calcium and Protein

  • Chocolate Milk: It’s not only a kid favorite but also contains a good ratio of carbohydrates to protein for recovery, plus the calcium needed for strong bones.
  • Greek Yogurt: High in protein, it can be mixed with fruits or honey for a sweet, satisfying post-game snack.
  • Cheese: String cheese or cheese slices can be a good source of calcium and protein, and they’re portable and kid-friendly.

4. Fruits and Vegetables for Vitamins and Minerals

  • Oranges and Watermelons: These fruits are high in water content for hydration and provide vitamins and minerals.
  • Cherry Juice: It has been shown to reduce muscle soreness because of its anti-inflammatory properties.
  • Leafy Greens: Spinach, kale, and other greens can be added to smoothies or meals for a vitamin boost, aiding in recovery.

5. Hydration

  • Water: It’s important to continue drinking water even after the game to ensure proper rehydration.
  • Electrolyte-Rich Drinks: In cases of intense play or hot weather, drinks that replace electrolytes can be beneficial. Look for low-sugar options or consider coconut water as a natural alternative.


When packing snacks for your kids’ soccer games, aim for a balance of carbohydrates, proteins, and healthy fats. The right snacks can significantly impact their performance, recovery, and overall experience on the field.

Most importantly, remember to also pack plenty of water to ensure they stay well-hydrated throughout the game. With these snack options, your young athletes will be well-nourished and ready to enjoy their soccer games to the fullest.

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