Hangry Kids After School? Here's an option to try...

If you’re a parent, you’ve probably seen it: the backpack hits the floor, shoes get kicked off, and before you can ask how their day went, your child is cranky, irritable, or in tears. That after-school “hanger” (hunger + anger) is real, and there’s a nutritional reason behind it.

Why Kids Get Hangry After School

During the school day, kids burn through mental and physical energy. Their last meal might have been lunch several hours ago, often heavy in carbs like sandwiches, chips, or crackers. By the time the school bell rings, blood sugar levels have dropped, leading to mood swings, irritability, and that famous after-school meltdown.

How Protein Helps Support Emotional Regulation

Protein isn’t just about building muscles—it’s critical for stabilizing energy and supporting brain function. Here’s why it makes such a difference:

• Slows digestion: Protein helps prevent blood sugar spikes and crashes.

• Supports neurotransmitters: Protein provides amino acids, which the brain uses to make serotonin and dopamine—key players in mood regulation.

• Keeps kids fuller, longer: This cuts down on “snack grazing” and helps them make it to dinner without a crash.

When kids get steady energy from protein, their bodies and brains are calmer, which makes homework, sports practice, and family time much smoother.

Easy Protein-Packed Snack Ideas

You don’t need fancy prep or hours in the kitchen—just quick, balanced options. Try:

• Greek yogurt with berries and a drizzle of honey

• Cheese sticks or cheese cubes with apple slices

• Peanut butter or almond butter on whole-grain crackers

• Turkey or ham roll-ups with a slice of cheese

• Hard-boiled eggs (prep a batch on Sunday!)

• Protein smoothie with frozen fruit, milk, and a scoop of protein powder

  
  

A Win for Parents Too

Adding protein to your child’s afternoon routine doesn’t just improve their mood—it creates a calmer, more connected family environment. Instead of managing meltdowns, you’ll have more time and energy for meaningful conversations, after-school activities, and simply enjoying being together.

Bottom line: If after-school “hanger” is derailing your afternoons, a protein snack may be the game-changer your family needs. Steady energy = steadier emotions. Want more guidance on building healthy routines for your active family? Contact Chardon Performance Therapy—we’re here to help keep you and your kids moving, fueled, and thriving.