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10 of the Best Foods to Eat After a Workout For Kids

Focusing on what your kids eat before they have practice is important, but you should also consider what they eat after practice. After kids exercise, they will need the right kind of food to help build and repair muscle, as well as regain their energy. Here are 10 of the best foods to eat after a workout for kids:


collection of healthy carbohydratesYour child should eat carbs since they contain glycogen. Glycogen is used by muscles during a workout, and it needs to be replenished afterwards. Carbs are easier to digest than proteins and fats, making them absorb quicker as well. Check out these carbs that are included in the best foods to eat after a workout:

  • Sweet potatoes – Sweet potatoes are healthy carbs that are extremely versatile. Load them up with veggies and add chicken. Then you have a complete meal!
  • Flavored Milk – Some studies show that low fat milk is actually better for muscle recovery than sports drinks. Plus, your kids can choose the flavor they want!
  • Fruits – Fruits such as pineapple, any type of berries, and bananas are some of the best foods to eat after a workout for kids. Pair them with yogurt or peanut butter for a great post-workout snack.
  • Pasta – Not only will pasta replenish glycogen your kids have lost during practice, it will also give them the energy they need.
  • Dark, leafy vegetables – Not only will dark, leafy vegetables provide carbs, they also contain minerals and vitamins that are essential to a healthy diet. These include kale, cabbage, and spinach.


collection of healthy proteinsKids should also eat protein after a workout since proteins contain amino acids, which help build muscle. Muscle proteins are broken down when we exercise, so it’s important to build these back up. Check out these proteins your kids should eat after practice:

  • Eggs – Eggs are one of the healthiest sources of protein. Plus, you can have them several ways: scrambled, hard boiled, over easy, and more.
  • Yogurt – Yogurt is another great source of protein. Plain greek yogurt contains the most protein, and you can dress it up with fruit and granola to have a well-rounded, post-workout snack.
  • Chicken – When it comes to meals after working out, chicken is one of the best proteins to have. You can do so many things with chicken, it’ll never get boring! Pair it with sweet potatoes and dark, leafy veggies and you have a well-rounded meal!
  • Peanut butter – Peanut butter not only contains protein; it is a great source of healthy fats. You want to make sure you’re giving your kids the right kind of peanut butter though. Make sure it doesn’t have added sugar!
  • Protein Bars – Protein bars are convenient since you can grab them and go. Plus they come in a variety of flavors!

It’s important to know what the best foods to eat after a workout are so your child can stay healthy. When you’re at our facility for a camp or tournament, check out the on-site dining area for your child’s post-workout snack or meal!

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