Snacks are a critical part of an athlete’s meal plan and performance. Although it may seem easier to head to the drive thru, vending machine, or convenience store, packing your own snacks can aid in performance that include essential nutrients and calories. Below you can find healthy snacks that ensure you will never start practice on an empty stomach and stay fueled for competition.
Snacks benefit performance in a number of ways:
- Adding calories to support weight goals
- Topping of energy before practice
- Mid-practice break to keep energy high
- Post-practice recovery fuel
1.Fruits and Veggies:
Fruit and vegetables provide energy and fuel for active youth. They contain key nutrients and antioxidants that aid in essential growth and development. Fruit and veggies are rich in carbohydrates that keep the muscles moving. Bananas, apples, oranges, and grapes can easily be transported and stored in a locker, gym bag or car, when in a hurry. Carrots, bell peppers, cucumbers, celery, and cherry tomatoes are all grab and go veggies that make a perfect midday snack. With the recommendation of at least 5 servings of fruit and vegetables a day, this can be difficult with a busy schedule. Snacking on fruits and veggies are necessary for a healthy, balanced diet and aid in hydration for long, intense workouts.
2. Granola bars:
It’s no question that granola bars are a quick and easy snack idea. But the choices are endless and deciding on one can be confusing. Because of the rich-source of carbohydrates, granola bars are perfect for a pre-workout or mid-practice snack. The carbs aid in topping off energy stores and preventing fatigue. A few of my favorites are Clif, Kind, Nature Valley, Belvita, Jif Power Up bars, or Chewy Bars. Buy in bulk and keep in your car to ensure you always have a snack on hand.
3. Almonds:
One ounce of almonds provides 160 calories, 6 grams of protein and 3.5 grams of fiber. That’s for 23 individual almonds! The combination of protein, fiber and healthy fats provides long-lasting energy and satisfaction for a long day of school and practice. Almonds are a great addition to any meal, especially post-workout. The protein plus essential nutrients aids in recovery post-workout. Add almonds to your breakfast, midmorning snack or lunch!
4. Pretzels:
Whether by themselves or paired with peanut butter or hummus; pretzels are easily digested carbohydrates that can be used for fuel. Pretzels are a complex carb which will stick with the athlete and improve performance. The extra salt supports hydration for long events in a hot gym or mid-July tournament.
5. PB&J
You might not think of a peanut butter and jelly as a snack but this carbohydrate-rich sandwich is great for busy athletes with limited time. The best part about snacking on a PB&J is that the athlete can make it themselves! Switch up your traditional PB&J by using rice cakes, a tortilla, sandwich thins, or mini bagels as the bread. In addition to your favorite jelly, add fruit slices such as a banana or strawberry. Top off your sandwich with a crunch by including pumpkin seeds, granola, or chia seeds. The carbohydrates from the bread and the protein from nut butter are the perfect combination to fuel exercising muscle and prevent hunger.
Remember, each athlete’s fueling needs are personal. Your snacks and meals will look different from a teammates and will all depend on your training schedule and intensity. Work together with your family to add portable snacks to the grocery list. Adding small changes to your daily fueling can add up in performance.
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