Late night practices and games are a part of being involved in youth sports. As your kids get older, the timing of games and practices often shifts later into the evening.

As a Mom of three kids in competitive sports and a Food & Nutrition Consultant, I know firsthand how crucial it is to ensure they properly fuel their bodies after intense activity and before heading to bed.

I’ve compiled my top 5 Late Night Fuel Options that will help your child replenish their energy stores, repair muscles, recover effectively, and support growth.

#5: Peanut Butter Sandwich

This is on the list because it’s quick, easy and contains protein, fats, and carbs. Pair this with a glass of milk for electrolytes and hydration and your child will have a well-rounded post-game snack. For allergies, you can swap the peanut butter for an alternative like sunflower butter or soy butter to achieve similar nutritional benefits.

#4: Egg Sandwich or Breakfast Burrito

Protein is essential after activity to help muscles repair and recover. Eggs are one of my favorite forms of protein because they cook easily and everyone has a favorite way to eat them. Plus, they’re gentle on the stomach, making them ideal for late-night digestion. A breakfast burrito can easily be customized with veggies and made in advance, saving time on busy evenings.

#3: Protein Smoothie

If you have others in the house that are sleeping, turning on the blender may not be the best choice. If you can, a simple smoothie with fruit, milk, and yogurt will provide hydration along with nutrients like calcium and magnesium. Magnesium helps the nervous system and muscles relax and can help promote a more restful sleep. This option is particularly great for players who struggle to eat solid food immediately after games.

#2: Fruit & Yogurt

This is a winner! A quick snack of yogurt and fruit provides protein and carbs (plus that magnesium). Carbs, especially simple carbs from fruit, are easily and quickly digested by the body and help replenish energy stores. Adding granola or seeds can enhance texture while boosting fiber intake for additional benefits.

#1: Cereal

This may be controversial, but cereal is my #1 late night snack. I’m not referring to the high sugar and colourful options out there, but cereal with milk can provide fibre and protein and typically is an easy sell. The last thing you want to do is argue with your player before bed and knowing they have some fuel in their belly to help nourish their bodies as they grow and develop is important. Add some fruit on top for an extra boost!

Check out our Nutrition series for more tips and meal ideas.