As summer sports kick it into high gear, many youth athletes are attending summer training, camps, and competitions. Nutrition is key to keeping their energy up, recovery on track, and performance sharp during the hotter months.

• Start the day strong. A balanced breakfast like eggs with whole grain toast and fruit or oatmeal with peanut butter helps fuel morning workouts. If your young athlete doesn’t have a big appetite, try a smoothie made with milk, Greek yogurt, and frozen fruit to fuel and hydrate them first thing in the morning.
  
• Prioritize carbs and protein. Grilled chicken wraps, turkey sandwiches, or rice bowls with lean beef and veggies provide lasting energy and muscle support. Pair these with whole grains and fruit as side items for a well-rounded, energizing meal.
  
• Pack powerful snacks. Keep grab-and-go options like string cheese, fruit, trail mix, and yogurt stocked in the fridge. Then if kids have a long day of activities, pack their bags with beef jerky and fruit, granola bars and trail mix, and non-coated energy/protein bars.
  
• Fuel for the heat. Add salty foods like individual baggies of pretzels, popcorn, and crackers to help replace electrolytes lost through sweat.
  
• Time meals around activity. Eat a carb-rich snack 30–60 minutes before exercise and refuel with a protein-carb combo as soon as you can after. Chocolate milk, fruit smoothies, and yogurt-based popsicles are ideal ways to refuel.

A little planning can go a long way in keeping youth athletes fueled, focused, and feeling great all summer long.