A Healthy Start to the Spring Sports Season

By: Amanda Belo

Winter has had a tight grip on the weather so far, but warmer days have slowly begun to shine through. In spite of mother nature, your kids have more than likely already started their spring sports season.  To keep them at the top of their game, it’s key to ensure they have the fuel they need to perform at their best!

Teaching children at a young age about healthy food choices is the foundation of a healthy, balanced lifestyle. For those who play sports, it’s important to keep bodies energized and hydrated with the food and drink that provide nourishment, support growth and development, and post-game recovery. Below are a few great options for foods to support your little athlete before and after the game!

Before the Game:

  • Yogurt with fresh fruit
  • Almond butter sandwiches with banana
  • Small sandwich wraps with lean protein and veggies
  • A small piece of fruit with a cheese stick
  • A mini bagel with cream cheese or nut butter
  • Half of an English Muffin with lean protein and cheese
  • Greek yogurt with granola, nuts or dried fruit
  • A small fruit smoothie
  • Water
  • 100-percent fruit juice boxes

After the Game:

  • Popcorn
  • Low-fat chocolate milk
  • Banana with nut butter
  • Orange slices
  • Apple slices with nut butter
  • Whole-grain granola bars
  • Trail mix
  • Natural protein shake

For the Parents:

Almond Butter and Banana Protein Shake

Just because the kids are playing doesn’t mean the parent’s don’t need a snack to keep up, too! For Mom + Dad, we’ve got a TLS-approved protein shake to help you keep up your energy to cheer them on through every game!

Almond butter is packed with heart-healthy monounsaturated fats, vitamin E, fiber, and iron. It’s also a rich source of protein along with cottage cheese. Plus, the bananas are a great way to get your vitamin B6 and C, fiber, and potassium!


  • 1 frozen ripe banana
  • 1 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • 1/4 cup cottage cheese
  • 1 serving TLS Protein Shake – Vanilla


  • Blend all ingredients until smooth.
  • Add honey to taste if it needs to be a little sweeter.


What are your go-to snacks to help keep your little athletes up + running?
Tell us in the comments below!