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Fueling Youth Athletes

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Sports Nutrition Guidelines

To fuel workouts, enhance stamina, energy, strength, and quickness, active kids need to eat and drink the proper foods.

Existing Customer?

Create an athlete’s Meal Plan for your active child. Look for this symbol online.

Athletic Director?

Power up your sports program with nutritious and energizing meals from WT Cafe.

Right Portions Active kids may require 200 to 400 more calories per meal.

Age Breakfast Lunch Dinner Snacks
4 - 8 400-500 cal 500-600 cal 500-600 cal 150-250 cal
9 - 13 700-800 cal 800-900 cal 800-900 cal 350-450 cal
14 - 18 1000-1100 cal 1100-1200 cal 1100-1200 cal 550-650 cal

Balanced Snacking

Snacks are an important part of a balanced diet. We recommend these WT Café snacks for your active child:

Pre-Workout Snacks

  • Sunbutter and Honey on Whole Grain
  • Turkey and Provolone on Whole Grain
  • Bagel with Sunbutter, Hummus, or Cream Cheese
  • Trail Mix - Raisins, Granola, Chocolate, Chips, Seeds
  • Banana with Sunbutter
  • Banana Bread
  • Fruit Muffin: Blueberry, Apple, Cinnamon, Banana Chocolate
  • Yogurt BYO
  • Cheese and Crackers
  • Cheese Stick
  • Granola Bar
  • Fresh Fruit

Post-Workout Snacks

  • Very Berry Smoothie
  • Granola Bar
  • Graham Crackers and Sunbutter
  • Low Fat Chocolate Milk
  • Very Berry Protein Smoothie
  • High Protein Cereal with Low Fat Milk
  • Greek Yogurt Parfait
  • Cottage Cheese with Fruit
  • Hard Boiled Eggs
  • Chicken Noodle Soup
  • Chicken Tortilla Soup
  • Broccoli Cheddar Soup
  • Turkey Chili
  • Pita & Hummus BYO
  • Apple with Sunbutter
  • Chocolate Pudding
  • Chicken Soft Taco Wrap
  • Chicken Caesar Wrap

Existing Customer?

Create an athlete’s Meal Plan for your active child. Look for this symbol online.

Athletic Director?

Power up your sports program with nutritious and energizing meals from WT Cafe.

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