After school snacks for teenage athletes are the most underrated meal of the day. Lunch is often at 1pm, training starts at 4 or 5, and dinner is not until 7 or later. At our Samford gym, the teens who arrive with something in the tank are the ones who get the most out of the session.
Why the afternoon snack matters
A long gap before training means a flat, distracted session. A proper snack an hour or so beforehand fixes most of it. Think of it as a small meal, not an extra.
12 after school snacks for teenage athletes
| Snack | Best when |
|---|---|
| Toasted cheese and ham sandwich | Training is 90 minutes away |
| Banana and a glass of milk | Training is soon |
| Yoghurt with muesli and berries | Any afternoon |
| Leftover pasta or fried rice | Long session ahead |
| Crumpets with peanut butter | Hungry teen, short time |
| Wrap with tuna and salad | Training is 90 minutes away |
| Boiled eggs and crackers | Packed in the school bag |
| Homemade fruit smoothie with milk and oats | On the way to training |
| Cheese, apple and rice crackers | Packed in the school bag |
| Raisin toast | Training is soon |
| Baked beans on toast | Long session ahead |
| Flavoured milk | In the car |
Timing guide
- More than 90 minutes before training: a bigger snack, like a sandwich or leftovers.
- 30 to 60 minutes before: something lighter and easy on the stomach, like fruit, toast or milk.
- Less than 30 minutes: a banana or a few crackers, and water.
Our pre workout snack guide goes into more detail on timing.
Smoothies and shakes
Blended drinks are popular because teens will actually drink them in the car. Milk, banana, oats, frozen berries and a spoon of peanut butter is a solid base. If you want more recipes and the food-first view on powders, here is a plain guide to protein shakes for teens.
After training
If dinner is close, dinner is the post-training meal. If it is more than an hour away, a glass of milk or yoghurt in the car tides them over.
Snacks that tend to backfire
Very large, greasy meals right before training sit heavily and can leave teens feeling sluggish or uncomfortable during the session. So can a big bag of lollies on an empty stomach. Energy drinks with caffeine are designed for adults and are best left out of a teenager’s routine altogether.
Brand new foods before a big session are another common trap. Try new snacks on a quiet training day first, so match day holds no surprises.
Make it easy
- Keep a snack shelf in the pantry and fridge that teens can grab from without asking.
- Pack a second snack in the school bag on training days.
- Cook extra at dinner so there are leftovers the next afternoon.
Common questions
What should a teenager eat before sport after school?
A snack with some carbohydrate and a little protein about an hour before, such as a sandwich, yoghurt and fruit, or toast and milk.
Are muesli bars a good after school snack?
They are fine in a pinch, but many are small. Pair one with fruit or milk if training is long.
My teen is not hungry after school. What then?
Try a drink instead: milk, a smoothie or flavoured milk is often easier than food.
Should snacks be different on game day?
Keep them familiar. Game day is not the day to try something new.
When to get it checked
If your teen often feels dizzy, flat or unwell at training despite eating well, see your GP. For training load questions, book an exercise physiologist assessment with our team.