High carbohydrate snacks for athletes are a game-changer when it comes to keeping energy levels high and performance strong. Whether your athlete is gearing up for soccer practice or recovering from an all-day swim meet, the right snack can make all the difference.
Carbs are the body’s primary fuel source, and active kids need plenty of them to power through their busy schedules.
As a pediatric dietitian, I know that finding snacks that are both nutritious and appealing to kids can feel like a challenge. That’s why this blog is packed with practical, kid-approved recipes and easy storebought options.
Why Carbohydrates Are Key for Young Athletes
Carbohydrates are the body’s primary source of energy, especially during physical activity. When your athlete runs, jumps, or swims, their muscles rely on stored carbs, called glycogen, to keep them moving.
I’ll say it again – athletes need carbs! Without enough carbs, energy levels drop, and performance can suffer.
Carbohydrates can be helpful at any stage of exercise:
- BEFORE Exercise: Pre-workout carbs help fill up glycogen stores, giving kids the energy they need to perform their best
- DURING Exercise: quick-digesting carbs can provide quick energy boosts throughout the workout
- AFTER Exercise: carbs in a post workout snack play a crucial role in replenishing energy and speeding up recovery
Teaching young athletes to prioritize carbs around their activities ensures they stay fueled, focused, and ready to give their all. It’s all about creating a strong foundation for both performance and growth.
When to Eat Carbs for Optimal Performance
Timing is everything when it comes to fueling young athletes.
2-3 Hours Until Exercise
If you’re 2-3 hours out from exercise, aim for a carbohydrate-rich snack that also include protein, fat, or fiber (or all three!). These added elements will help you stay fuller for longer and fill up your energy stores before a workout.
Within 90 Minutes of Exericse
When you’re closer to the big game or practice, aim for carbohydrates that are lower in fiber and fat, making them easier to digest. Fiber and fat take a long time to digest, and can cause discomfort or slugishness during activity if digestion is still happening.
See the full list of 30 different pre-game snack options here.
1-2 Hours After Exericse
Post-workout or game recovery is just as important. Pairing carbs with a source of protein within 1-2 hours after exercise helps replenish glycogen stores while supporting muscle repair and growth.
Teaching kids when and how to eat carbs ensures they’re not just fueling their activity but also recovering well for the next one. Balanced timing leads to better performance and a happier, healthier athlete!
See more snacks for teen athletes here.
High Carbohydrate Foods for Athletes
These are my favorite high carb snacks to recommend to athletes, along with prep suggestions and recipes.
Smoothie
A homemade smoothie is one of the quickest and easiest ways to pack in carbohydrates and calories. I like to follow the same structure with different ingredients:
- Protein: protein powder, yogurt, nut butter
- Liquid: milk, fortified plant milk, or 100% fruit juice like apple, orange, or mango juice
- Fiber: any fruit, vegetable, ground flax seeds, chia seeds, ¼ cup white beans, or even a fiber supplement
See 20 of my favorite smoothie recipes here.
Bread
Bread is a great vessel for a quick snack or paired with protein to make it a meal! The closer to exercise that bread is consumed, the less fiber you want in the bread.
My favorite higher fiber breads consumed 2+ hours before exercise include whole grain options like Orowheat Multigrain or Dave’s Killer Bread. For a lower fiber bread eaten right before a workout, I recommend Sara Lee Honey Wheat or Nature’s Own Honey Wheat.
Some bready snack options include:
- Avocado Toast
- Peanut Butter & Jelly
- Banana Peanut Butter Bread
- Bread with Butter and Jelly
- Toast with Hummus
Yogurt Parfait with Granola
Yogurt parfait is the perfectly customizable high carbohydrate option for athletes. My favorite yogurt brands linked here.
You can’t go wrong with granola! Even if some of your favorites have higher added sugar, athletes use that sugar during activity. It’s put to good use!
Bagel
Bagels are densely packed with carbohydrates with about 30-45 grams per serving. Plus, they act as a great vessel to pair with healthy fats or protein sources.
- Bagel with cream cheese
- Bagel with peanut butter
- Bacon, egg, cheese on a bagel
Rice Cakes
Rice cakes are a lighter carbohydrate option for those who feel best with less carbohydrates before a work out. There’s a huge flavor variety and the snack ideas are endless!
- Plain rice cake with avocado
- Plain rice cake with cream cheese and turkey
- Chocolate rice cake with peanut butter
- Chocolate rice cake with cottage cheese
Oatmeal
Oatmeal is high in carbohydrates and calories for energy. However, it can be high in fiber, so it is best enjoyed several hours before a workout to allow for proper digestion.
I prefer overnight oats for athletes because they’re quick, easy, and can be taken on the go.
Pasta
You might have heard to “carb load” with pasta the night before a sporting event. That’s because it’s densely packed with carbohydrates and calories to keep your energy stores high.
Some of my favorite easy pasta recipes are:
Granola Bars
Granola bars often have carbohydrates coming from oats, nuts, and even dried fruit. With the right brand, you can get a convenient and efficient source of carbohydrates before a game.
Some of my favorite granola bars for athletes are:
Waffles
Waffles can be a great high carbohydrate breakfast or act on the go as a snack before the big game! For longer lasting energy in the morning, top with a healthy fat like nut butter.
Muffins
Muffins are high in carbohydrates and a source of easily digestable sugar for athletes. If the muffin is made from home and includes more fiber (hidden veggies, chia seeds, etc), try eating the muffin more than 2 hours before exercise to allow for proper digestion.
Store-bought High Carbohydrate Snacks for Athletes
Nature’s Bakery Fig Bars
GoGo squeeZ Active Fruit Blend with Electrolytes
BelVita Soft Baked Breakfast Biscuits
Larabar
Chobani Greek Yogurt Flip
Synders Pretzels
Peanut Butter Filled Pretzels
Popcorners
Honey Stinger StroopWaffle
Fruit Smoothie Pouch
That’s It Bars
Bobo’s Oat Bites
This list should be a good starting point to fueling your workouts well!
Remember – every athlete is different in which carbs feel best during their workout. This is because the type of workout varies greatly AND the hunger levels of each athlete vary greatly.
Experiment with the different carbohydrates on this list to identify your body’s favorite form of fuel. For more information and ideas for athletes, check out my post on 30 Snacks for Teen Athletes.
This post may contain affiliate links, meaning I will receive a commission if you decide to make a purchase through my links, at no cost to you. For more information, please read my Terms of Use and Service.