Fuel for the School Day (and Beyond)

If your kid is showing up to practice after school running on nothing but chips and a juice box… you’re setting them up to crash before they even start.

School days are long. They burn through energy just sitting in class, and by the time they hit that 3–4pm window, their body’s running on fumes. That’s the last thing you want before they have to train, compete, or even just play outside with friends.

Here’s the thing — it’s not about making some Pinterest-perfect lunch box. It’s about giving them food that fuels. Real stuff that keeps their energy up, keeps them focused in class, and still has them ready to go when the final bell rings.

Here are some simple ideas to throw in the bag:

• Protein – String cheese, Greek yogurt, beef jerky, boiled eggs, or even a peanut butter sandwich.

• Fruits & Veggies – Apples, bananas, grapes, baby carrots, snap peas. These are quick, portable, and easy to eat.

• Complex Carbs – Whole grain crackers, pretzels, trail mix with nuts and dried fruit.

• Hydration – A reusable water bottle they actually drink from during the day (don’t just send it — remind them to use it).

You don’t have to overcomplicate this. Just make sure there’s a mix of carbs for energy, protein to help muscles recover, and fruits/veggies for nutrients.

If they’ve got a game or practice right after school, an extra snack around 2–3pm is a game-changer. Think a banana and a granola bar, or yogurt and pretzels. Something light but energizing.

Bottom line — what they eat during the school day matters just as much as what they eat after. Give them the fuel, and they’ll have the energy to perform, focus, and actually enjoy what they’re doing after school.