Tournament Snacks

🥯 1. Mini Bagel with Honey and Banana

• Why it works: Bagels = simple carbs; banana = potassium for muscle function; honey = fast energy.

• How to prep: Spread a thin layer of honey on a mini whole wheat or plain bagel and top with banana slices.

• Pack tip: Wrap in foil or place in a reusable sandwich box.

🍓 2. Yogurt Tube + Graham Crackers + Strawberries

• Why it works: Yogurt provides quick-digesting protein and carbs; graham crackers and strawberries add simple sugars.

• How to prep: Freeze a yogurt tube to keep it cool; pack a small container of sliced strawberries and graham crackers.

• Pack tip: Add an ice pack to keep yogurt safe if unrefrigerated for long.

🧁 3. Oatmeal “Energy Muffins” with Apple Sauce

• Why it works: Low-fat muffins made with oats and applesauce offer long and short-acting carbs.

• How to prep: Bake muffins with rolled oats, mashed banana or applesauce, and a touch of maple syrup or brown sugar.

• Pack tip: Bring 1–2 per kid in a snack bag with a squeezable pouch of applesauce for extra carbs.

🧃 4. Apple Slices + Pretzels + 100% Fruit Juice Box

• Why it works: Apples and pretzels = high GI carbs for quick refuel; juice provides hydration and simple sugars.

• How to prep: Pack apple slices in lemon water to prevent browning; use a reusable snack box.

• Pack tip: Juice box should be 100% fruit juice, not a sugar-added drink.

🥤 5. Homemade Fruit + Cereal Bar + Electrolyte Drink

• Why it works: Cereal bars provide carbs with minimal fat or fiber to keep digestion easy; hydration is key between games.

• How to prep: Choose or make a low-fat cereal bar with puffed rice, dried fruit, and a bit of honey. Pair with an electrolyte drink (like diluted Gatorade).

• Pack tip: Keep the drink cool with a small ice pack.