You’ve probably heard it on the sidelines or in your Facebook groups:
“Make sure to get your protein in for energy!”
“What is a healthy sugar I can give my kids before a game?”
“Plain water is better for their health.”
It’s coming from a good place. We all want what’s best for our kids, especially when they’re working hard at soccer practice, swim team, dance rehearsals, or ninja warrior training.
But let’s pause and zoom out for a second.
If your kid is active, growing, and constantly on the move, they’re not just a mini adult with tiny muscles. They’re a full-blown energy-burning machine with totally different fuel needs.
Let’s break down what actually supports kids in sports—and what we might be getting wrong.
🍗 Myth #1: “They need more protein for energy.”
Here’s the truth: protein is important for recovery, but it’s not the star of the show when it comes to energy during activity.
Carbs? They’re the real MVP.
Carbohydrates (yes, even the simple sugary kind) are your kid’s quick-access energy source. When they’re sprinting down a field or tumbling across a mat, their body isn’t pulling energy from that grilled chicken breast. It’s tapping into the carbs they ate earlier (and hopefully not just a bite of toast at breakfast).
Pro tip for parents: Carbs are king for performance.
🍬 Myth #2: “Sugar is bad—even for athletes.”
Let’s be clear: sugar in excess and sugar in isolation (think: daily sodas with no other nutrients) isn’t ideal. But when used strategically for sports performance, sugar can actually be a helpful tool.
Simple sugars—found in fruit, dried fruit, honey, even fruit snacks or sports drinks—are quickly digested and absorbed. That means more immediate energy for those muscles to keep moving.
It’s not a “treat.” It’s fuel.
🥤 Myth #3: “Zero-calorie sports drinks or plain water is healthier.”
Zero-calorie drinks and plain water might sound like a win on paper—but if your kid is sweating buckets during summer practice, they’re losing more than just water. They’re losing electrolytes and burning through stored carbs.
In that case, a small, well-timed drink with sugar, sodium, and potassium (like a traditional sports drink) might actually help them feel better and perform better. Plus when it tastes good, they are more likely to drink it and stay hydrated.
🥪 So… What Should You Pack?
Think carbs + hydration. Keep it simple, portable, and kid-approved. Here are a few snack ideas that actually support performance:
- Banana + small handful of pretzels
- Applesauce pouch + cheese stick
- Mini bagel with honey or jam
- Fruit snacks, fig bars, or Stroopwafels
- Chocolate milk after practice (great for recovery)
The Bottom Line
When it comes to active kids, energy matters more than macros. Let’s stop labeling food as “good” or “bad” and start asking: What does my kid need to feel good, stay energized, and enjoy their sport?
Spoiler alert: sometimes it’s sugar!
Want to get your kids more involved in the kitchen? Our next cooking class will be at the Distillery Labs kitchen on April 12th at 1pm. Sign up here.
To learn about upcoming cooking classes or to book a private class for a birthday party, scout troop, or sport’s team follow my Facebook page or sign up for my newsletter.
