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Snack

Greek yogurt + honey + berries

After practice, on the drive home. Protein and carbohydrate while he is still hungry and will actually eat.

Servings
1
Total
2 min
Skill
Easy

What you need

Ingredients

Making for

1 serving

  • Plain Greek yogurt1 cup
  • Blueberries0.5 cup
  • Honey1 tbsp

Quantities scale linearly with servings. Round to the nearest practical amount when shopping.

Steps

  1. 1

    Start with frozen berries, on purpose

    Tip half a cup of frozen mixed berries into the jar first, then a cup of plain Greek yogurt on top. The berries thaw over about an hour and keep the yogurt cold the whole way, which is the difference between this working in a car in August and not.

  2. 2

    Honey goes on last, and less than you think

    Drizzle 1 tbsp honey over the top rather than stirring it through. Sweetness on the surface is what he tastes first, so you get the same effect from less of it.

  3. 3

    Stir it only when he is eating it

    Stirred yogurt goes thin and watery within about ten minutes. Pack it layered and let him mix it himself.

Coach's notes

  • The famous 30 minute recovery window is oversold for children. It matters for an adult training twice in a day. For a child who eats dinner a couple of hours later, what counts is that the day as a whole has enough food. Eating soon after is convenient, not urgent.
  • A cup of plain Greek yogurt runs about 20 g of protein, roughly double regular yogurt, which is why it is worth the swap.
  • Plain means plain. Vanilla is a flavored yogurt.
  • Lactose-free Greek yogurt behaves identically here if dairy is a problem.