What snack, when? Kids need fuel. We've got healthy kids' snack ideas they'll love. By Yuki Hayashi 2014-03-10 03:25:52 Active children need high-octane fuel. Power your kids with a balanced diet that adheres to Canada’s Food Guide recommendations. And when it comes to pre- and post-training snacks, rely on the one-two punch of complex carbs and protein, to rev up your kids for sports and help them reload afterward."A good guideline is carbs going into a workout, protein afterward for recovery. Obviously, no snack is all carbohydrate or all protein," but Theresa Albert, a Toronto-based registered nutritionist, says you can tailor each snack to provide nutrients as required. These 30 great snacks keep hunger at bay and maintain energy for peak performance.PRE-WORKOUT FUEL: When: No later than one hour before the workout, providing enough time to digest and avoid upset stomach.Why: A carb-heavy pre-sport snack fuels muscles during a workout. "Don’t think about calories—that kind of thinking leads straight to white flour and little cookie packets," says Albert. Wholesome, complex carbs in a modest quantity won’t leave your kid feeling too full. What: Here are some smart options:• A yogurt tube and handful of cereal• A handful of (unsweetened) dried fruit and nuts• Trail mix (no chocolate chips)• Veggies and hummus• A peanut butter and jam sandwich• Milk and raisins• Oatmeal and sliced fruit or berries• A smoothie: water, juice, banana or berries• Banana (add a smear of peanut butter, if desired)• Fig bars• Baby potatoes with sea salt• Popcorn and nuts• A bagel (or half bagel) with peanut butter • Pretzels and baby carrots• Canned fruit in juice (not sugar syrup)• Apple slices with almond butterPOST-WORKOUT RECOVERYWhen: Within 30 minutes post-workout, to replenish energy stores and start rebuilding muscle.Why: After a tough workout, emphasize protein, which the body uses to rebuild muscle tissue. If a post-workout meal is immediately available, a snack might not be needed, although a glass of milk (plain or chocolate) is a good way to tide kids over till they sit down to eat. What: Here are some tasty options:• Cheese strings and fruit slices• Peanut butter on a rice cake, with a banana• A tuna sandwich on whole wheat bread• A turkey roll-up (sliced cheese and apple rolled in deli turkey slices)• Multigrain melba toast with cream cheese• A smoothie: coconut water or low-fat milk, ice, banana• Greek yogurt with berries• Drinkable yogurt with orange slices• Whole wheat English muffin with hummus and sliced turkey or chicken• A hard-cooked egg and apple• Edamame with sea salt• Nuts and popcorn• Low-fat chocolate milk• Low-fat plain milk• Breadsticks with bean dip• Whole wheat pita chips with hummusTIP: Many snacks can double as pre- and post-workout snacks, if your kid doesn’t mind.Participating in our Passport to Summer online scavenger hunt? Click here to open a new window revealing our newsletters (consider signing up for the scoop on everything going on at Canadian Living!) and then click here to enter!