A pre-game snack is one of the most important tools in an athlete’s toolkit. It’s not just about eating something—it’s about eating the right thing, at the right time.
Teens often skip out on proper nutrition because of their busy schedules and….well…being a teenager. But a thoughtful pre-game snack doesn’t have to be complicated or time-consuming.
Snacks packed with the right nutrients can boost energy, improve focus, and set the stage for peak performance.
Let’s simplify the process and cover what to look for in pre-game snacks for teen athletes and practical, quick, delicious examples.
Whether you’re a parent looking for easy options or a teen athlete wanting to improve your game-day prep, this guide has you covered.
What to Look for in Pre-Game Snacks
Carb-Focused
Carbohydrates are the body’s go-to energy source, especially for high-intensity activities. Carbs are a necessary part of a pre-game snack because they digest very quickly, making their energy quickly available.
They also help replenish your body’s glycogen stores, a storage locker of energy waiting to be used during high-intensity activity, like sports.
The closer your teen is to their game, the higher in “simple” carbohydrates their snack should be. Simple carbohydrates are carbs that don’t have much fiber, fat, or protein (ex. Honey, crackers, banana – more below!).
Low Fat and Fiber
As a dietitian, pre-game snacks are the ONLY time I recommend low fiber. Foods high in fat and fiber take longer to digest so their fuel isn’t as available during the game.
They might actually still be digesting during a game which can result in feeling “sluggish” or “crampy”.
For a smoother pre-game experience, choose snacks that are light and easy on the stomach. Opt for white bread, rice cakes, or low-fiber fruits like bananas, which allow energy to become quickly available without the burden of extended digestion.
Moderate Protein
While protein isn’t the main focus before a game, including moderate amounts, can support muscle maintenance and prevent hunger. Moderate protein also supports muscle recovery and helps maintain lean muscle mass, even during intense physical activity.
But not just any protein! Teens need high-quality, consistent, and adequate protein intake – especially on game days.
That’s why I recommend Thread’s Daily Fuel protein powder as a convenient way for teens to get the high-quality pre-game protein they need.
It’s designed specifically with young athletes in mind, ensuring they get high-quality, clean ingredients to support their growth, energy, and performance.
There are a couple of things that set Thread apart from most protein powders for teens:
- Quality protein: Thread’s protein comes from organic whey. Simple and effective! Plus, Thread is almost purely protein with very little added carbohydrates or fat which gives you more control over how much carbohydrate to add. That way, you can incorporate Thread before or after a game.
- Simple ingredients: it’s important to recognize the words on an ingredients list! Thread’s ingredient list keeps things simple, while also incorporating some bonus ingredients like eggshell membrane for joint support and ashwagandha for nervous system control.
- No added sugar or sugar alcohol: Sugar is never the enemy – especially before exercise. But you want to have control over the amount of sugar, not have it hidden in your teen’s protein powder. Thread has no added sugar or sugar alcohols that could cause stomach cramping during exercise.
- Digestion support: Thread has probiotic strains and digestive enzymes that help your teen digest the protein powder and feel great before game day.
Pre-Game Snack Timing
Eating the right snack at the right time can make all the difference.
Eating too early might leave your teen athlete running low on energy when it matters most. On the flip side, eating too close to game time can lead to sluggishness or even discomfort, like an upset stomach or cramps.
However, every teen is different and might need to experiment with when their hunger levels are highest. I generally recommend two different options:
Snacks eaten 2 hours before a game:
This is the ideal window for a more substantial snack that includes complex carbs and a bit of protein. These provide sustained energy without sitting heavily in the stomach. Pair with water to ensure hydration starts early.
Snacks eaten within 1 hour of the game:
At this point, focus on light, easily digestible carbs that give a quick energy boost. Avoid anything too heavy or high in fiber or fat, as it may cause sluggishness.
Pre-Game Snack Ideas
The best pre-game snack is based on the time your athlete wants to eat it! With all of these snacks, remember to pair with water for proper hydration.
Pre-Game Snacks 2+ Hours Before (Carbs + Protein)
1. Whole grain toast with peanut butter and banana slices
2. Greek yogurt with granola and a sprinkle of chia seeds
3. Chicken wrap with whole grain tortilla and veggies
4. Cottage cheese with pineapple and a handful of almonds
5. Turkey and cheese sandwich on whole grain bread
6. Hummus with whole-grain pita bread and cucumber slices
7. Oatmeal with a scoop of Thread protein powder and berries
8. Quinoa salad with chickpeas, veggies, and a light vinaigrette
9. Scrambled eggs with whole grain toast
10. Whole grain crackers with cheese and turkey slices
Pre-Game Snacks Within 1 Hour Before (Mostly Carbs, Some Protein)
1. Apple slices with almond butter
2. White Crackers with a babybel cheese or laughing cow cheese
3. Banana with a few almonds
4. Granola Bar (not a protein bar!) – Nature Valley, KIND Chewy
5. Rice cakes with a thin layer of peanut butter
6. Smoothie with just fruit and a scoop of Thread protein powder
7. Cereal (not high fiber cereal) with fruit
8. Dried fruit mix with nuts
9. Pretzels with a small serving of cheese
10. Toast (white bread) with jam and a thin spread of almond butter
Warm Up Snacks (Simple Carbohydrates Only)
1. Banana
2. Apple slices
3. Rice cakes (plain or lightly salted)
4. Granola bar (not a protein bar! <10g protein) – Nature Valley, KIND Chewy
5. Pretzels
6. Fruit gummies (made with real fruit juice)
7. Applesauce
8. Plain bagel with honey or jam
9. Grapes or raisins
10. Plain popcorn (lightly salted)
These snacks should help keep your teen athlete going all game-day long! For more pre-game snacks for teens, sign up for my email list! No spam, just meal ideas, recipes, and recommendations.
If you need more personalized guidance for your teen athlete, let’s work together! Schedule your free 10-minute consultation for us to make a game plan together.
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