The simplest, most reliable pre-training or car-journey snack in the book — carbohydrate from the bread and banana, protein and healthy fat from the peanut butter, and no cooking required. Useful for the "training straight after school" problem our sport guides flag across almost every sport.
Ingredients
- 2 slices wholemeal bread
- 1-2 tbsp peanut butter (or sunflower seed butter for a nut-free version)
- 1 small banana, sliced
Method
- Spread the peanut butter evenly over one slice of bread.
- Layer the banana slices on top.
- Top with the second slice, cut, and serve.
Why this works for young athletes
Bread and banana provide quick, reliable carbohydrate for a session starting within an hour or two, while peanut butter adds a small amount of protein and healthy fat without being heavy enough to sit uncomfortably during activity. It's also one of the most consistently accepted "safe foods" for fussy eaters — see our Fussy Eaters guide for more on why sticking with familiar, accepted foods around training beats introducing something new.
Good for
Pre-training snacks, car journeys to matches, packed-lunch additions, ages 6-16 — swap to sunflower seed butter for school nut-free policies.
This recipe provides general educational guidance and is not a substitute for advice from a GP or registered dietitian, particularly for a child with a diagnosed allergy or intolerance.