Young children who actively participate in some form of sport need special focus when it comes to their nutritional needs. Consuming the right food at the right time can have a positive impact on their strength, stamina, physical development, and muscle power. It can also boost mental alertness and agility.

Providing proper nutrition right after they come back from a game is especially important as muscle soreness can be fought well this way. By offering the right kind of snacks, you can help your child repair and rebuild his or her worn or torn muscles. Protein, especially, is an important component of such snacks. This is because proteins are the building blocks of muscles and help in the repair of the muscle tissues and mass.

So, here are some excellent after-game snack ideas you can try out.

  1. Kala channa chaat

    Kala channa, also known as Bengal gram or black chick pea is a nutritional powerhouse loaded with the goodness of proteins, fibres, and vitamins. It is an important vegetarian Indian diet component and also helps to regulate blood sugar. This spicy kala channa chaat is made with kala channa, avocados, fresh onions, and tomatoes. It is a perfect after sport snack for young kids.


    Kala channa, boiled : 1 cup

    Onions, diced : 1/4th cup

    Tomato, diced : 1/4th cup

    Green chillies, chopped : 1 (optional)


    Avocado, chopped : 1/4th cup

    Mint and Cilantro leaves : 1 tsp. each

    Lemon juice : 1 tsp.

    Red chilli powder : 1/4th tsp.

    Chaat masala : 1 tsp.

    Dry mango/amchur powder : 11 tsp.

    Salt : to taste


    • Take the boiled kala channa, green chillies, onions, tomato and the spices in a bowl and mix well.
    • Then add the chopped avocado, mint and cilantro leaves, and lemon juice and stir well.
    • Add salt as needed and serve.
  2. Peanut and carrot salad

    This calorie-rich salad is perfect for young athletes to recover after a strenuous regime on the field. It's very refreshing and the crunchy carrots along with the nuts make it more delectable. This salad is a good source of calories, proteins, fats, and carbohydrates.


    Carrots, grated : 2 cups

    Peanuts, salted and chopped : ½ cup

    Lemon juice : 3 tsp.

    Salt : to taste

    Plain sugar : 1 tsp.

    Green chillies seeded, diced : 1 (optional)

    Cilantro, finely chopped : 2 tsp.


    • In a serving bowl, toss in the carrots and peanuts.
    • Take another bowl and whisk the lemon juice, sugar, salt, chillies, and cilantro together.
    • Pour this over the carrot and peanut mixture and stir gently to mix and serve.
  3. Chicken sandwich

    This home-cooked chicken and celery sandwich provides a healthy dose of protein, carbohydrates, fats, potassium, and sodium for kids. Easy and quick to make, a sandwich is one of the perfect sports snack ideas.


    Chicken, cooked and chopped : 1 ½ cup

    Stalk celery, chopped : ½ cup

    Fat free mayonnaise or salad dressing : ½ cup

    Onions finely chopped : 1/3rd cup

    Salt : as per taste

    Pepper, crushed : 1/4th tsp.

    Whole wheat bread slices : as many as required


    • In a mixing bowl, mix all the ingredients except the bread.
    • Spread the mixture on bread slices and cover with another slice.
    • Cut into triangular halves and serve.
  4. Banana milkshake

    Rich in carbohydrates, proteins, fats, and calories, this is the perfect drink that kids need when their energy level is low after playing a sport. It is naturally sweet and tasty and will replenish their lost energy easily.


    Banana, chopped : 2

    Milk : 2 cups

    Peanut butter : ½ cup

    Honey : 2 tbsp.

    Ice cubes


    • Put all the ingredients in a blender and blend until smooth.
    • Serve is a tall glass and you can garnish with a few banana slices as well.
  5. Omelette

    This tasty omelette recipe for kids hardly takes any time to make and uses the simplest of ingredients. The addition of cheese makes it yummier and provides more energy to your child. You can add veggies to provide your child with essential vitamins, minerals and fibres too.


    Whole eggs : 2 to 3

    Water : 1 tsp.

    Salt : as per taste

    Black pepper, freshly grounded : 1/4th tsp.

    Vegetables of your choice, chopped : 2 to 3

    Yellow cheese : ½ cup


    • In a small bowl, beat the egg, water, salt, and pepper until light and fluffy.
    • On a hot non-stick pan, pour a little oil, and then spread the mix evenly.
    • As the mixture starts setting, lift an edge of the same with a spatula and tilt the pan so that the unset and runny portion of the egg mixture can get cooked. Repeat the same on all sides until you are satisfied.
    • Add the chopped vegetables and allow the omelette to cook and set on low flame.
    • Once cooked, sprinkle cheese over half the omelette and fold the other half over the cheesy part.
    • Serve hot.

So, now you can easily whip up a delicious and healthy snack for your child after he or she comes back exhausted from a game. Make sure the snack is a balanced mix of all the nutrients and is rich in proteins and carbohydrates.