The Best Snacks for Teenagers with T1D Before, During & After Sport
Teenagers with Type 1 Diabetes (T1D) are often busy juggling school, friends, hobbies- and sport. Whether it’s football practice, swimming, rowing, or just a workout at the gym, managing blood sugars around physical activity can feel like a constant balancing act.
The good news? With the right snack strategies, teens can enjoy sports to the fullest, keeping energy levels up and blood sugars more stable. Here’s a practical guide to the best snacks before, during, and after exercise for teenagers living with T1D.
What Activity (and Snacks) Matter in T1D
Exercise is one of the best tools for teenagers with T1D. It not only keeps the body fit and strong but also:
Helps insulin work more effectively
Supports keeping blood glucose (BG) levels in a healthier range
Boosts mood, confidence, and overall well-being
But…sport also makes blood sugars more unpredictable. That’s why snacks before, during, and after activity are so important- they provide fuel, help prevent lows, and support recovery.
Snacks Before Sport
Before exercise, the goal is steady fuel: something that provides energy without spiking blood sugars too quickly. Ideally eaten 1-2 hours before activity.
Great options for teens:
Wholemeal toast with peanut butter and banana slices
Greek yogurt with granola and berries
Oatmeal topped with nuts and fruit
Wholegrain wrap with turkey and salad
Apple slices with cheese
Pro Tip: These give a balance of carbs + protein, helping sustain energy through the activity.
Snacks During Sport
During activity, especially if it’s lasting longer than 30-45 minutes, teens may need a quick carb boost. These should be fast acting carbs that can be eaten quickly on the go.
Quick-carb sports snacks:
Glucose tablets (easy to measure and fast-acting)
A small carton of apple/ orange juice
A banana
Dried fruit (like raisins) in small portions
Sports gels or chews (if they like them)
Pro Tip: Remind your teen: Check blood sugars, if possible mid-game or during breaks, and don’t ignore how they’re feeling.
Snacks After Sport
After exercise, recovery snacks help restore glycogen stores and support muscle repair. The goal is carb + protein together.
Teen friendly recovery snacks:
Smoothie with milk, fruit, and protein powder or yoghurt
Chicken or tuna wrap with salad
Chocolate milk (a favourite for many athletes!)
Rice cakes with hummus and carrot sticks
Boiled eggs with wholegrain crackers
Pro Tip: This helps replenish energy while preventing post-activity lows.
Tips for Teens (and Parents)
Always pack extra snacks: games and practices often run longer than expected
Hydration matters: water for shorter sessions, or a sugar-free electrolyte drink if sweating heavily
Talk with coaches: make sure they know your teen may need to snack or test during activity
Trial and error: every teen is different- some may need more carbs before, other may need carbs during. Keep notes to learn what works
Don’t go it alone: if BG levels are unpredictable around sport, get advice from your diabetes team. They’re there to help fine tune things.
Final Word
For teenagers with T1D, sport is not just possible- it’s empowering. Activity helps insulin work better, keeps blood glucose levels healthier, and builds confidence for life.
The right snacks before, during, and after exercise play a huge role in keeping blood sugars steady and energy levels high. With good planning, support, and flexibility, teens can thrive in their sport while managing T1D like pros. Remember- every victory, whether it’s scoring a goal, finishing a race, or just enjoying a game with friends- deserves to be celebrated.
