Healthy Snacks For Athletes

Eating throughout the day increases an athlete’s opportunity to meet daily nutrient needs! Avoid the need to rely on fast food and concession stands by leaving home with well-planned snacks. Integrating snacks into an athlete’s dietary regimen at regular intervals is vital for meeting their energy needs and supporting muscle function, recovery, and overall well-being. Snacking should feel like a great way to help meet your energy and protein needs as an athlete.

Common Fueling Mistakes Runners Made in Fall Races

They’re lifesavers when you’re running a little behind and the fridge is empty at home. Jerky is a high-protein snack that can be eaten with pretzels, applesauce or fruit for another balanced snack option. Matt calls this a non-blended smoothie, and it’s easy, cheap, and tasty (and raw!). He eats it for breakfast, but it would make a perfectly good snack, especially if you sprinkle in a crunchy, salty component like granola.

Baked Rigatoni with Sausage and Boursin Cheese

I consider these as “snacks away from exercise” because it’s not right before or after exercise. Choose carbs, protein and color (fruit/veggies) at these snacks. I recommend that you fuel before all of your workouts.

What Are Some Healthy Snacks For Athletes?

These vegetables will help with enhanced energy and strength. However, you will have to buy organic vegetables and wash them properly before eating them raw. While an occasional treat is okay, in my opinion it should be the exception, not the rule.

• You can add any of your preferred protein powder to it and keep the drink in your bag.
• Add some pieces of grilled chicken for extra protein or top it off with vegetables.
• When choosing a protein bar, grab one made with nuts for a snack with plenty of protein and carbohydrates.
• This carb + protein combo will help replenish glycogen and aid in muscle repair, resulting in you feeling fresh and recovered for your next workout.
• As the snack remains fresh throughout the day, you can have it whenever you want before or after the sports.
• My services are focused solely on nutrition consultation related to athletic performance, general wellness, and fueling strategies for physically active individuals.

A common mistake that people make is going way too long without eating between lunch and dinner. Going 6 or 7+ hours without eating is WAY too long and can cause underfueling, feeling ravenous and cravings & overeating later on. Check out How to Stop Thinking About Food All the Time for tips and guidance. I would definitely avoid bars that promote high fiber content (such as Fiber One) as they are well-known for causing gas/digestive issues. This is the one that I am going to say tread carefully, cause not all granola bars are created equal. I’m talking about the pre-packaged treats here, but not to say you can’t use homemade either.

Sports Dietitian’s Review of the New Dietary Guidelines for Americans (2025–

The gastrointestinal (GI) system performs a lot of functions but can be overlooked during training. Just as we make an effort to train the heart, is madmuscles legit lungs, muscles, even the brain, we can “train” the GI tract. This can help minimize GI distress or discomfort during training or activity. She says many people are wary of eating at night because they’re worried about gaining weight. Eating at night is essential to recovery and a way to meet individual calorie needs.” It’s wise to try to have a snack about an hour before bed to help avoid possible digestive issues. But trying to squeeze those calories into three meals leaves large gaps in the day where students don’t have the energy they need.

Are certain fruits healthier than others?

They pack anywhere from 5-8 grams of protein per stick making them a great post-workout snack. Try some Babybels or any other string cheese options you can find at your local store. When it comes to the best type of snack to fuel your athlete for long school days and practices, lead with a proteinsource and add carbohydrates to create a well-rounded recovery snack. The best part is that most of them are affordable and you can carry them in your bag. Whenever you need extra energy or feel hungry, you can eat those snacks and feel active and energetic again. Also, you will not have to spend more on healthy snacks.

Homemade Trail Mix

Hardboiled eggs are a great pre-workout snack and most kids like them, especially when dipped into salt and pepper. Add in a piece of fruit or a handful of raw veggies and you are good to go. TrueSport®, a movement powered by the experience and values of the U.S.

Snacks away from exercise

When time is tight or you don’t feel like preparing anything, creating a snack platter with finger foods is a great option. Choose a variety of foods, from different foods groups, to create a balanced, nutrient snack. Whole grain crackers, cheese, grapes and baby carrots are a great way to include various food groups. Like the storebought snacks, many of these also work as healthy snacks for athletes on the go. Pre-workout snacks help fuel your muscles by providing them with quick energy for the lift or the run you are about to perform.

Peanut butter & maple syrup flapjacks

In advance of your trip, look at the ingredients of your favorite bars for high fiber and artificial sugars. To know if you’re sensitive to added fibers, try one of your favorites and see if symptoms arise when they are consumed before the bar is actually needed on game day. Snacks get a bad rap but they are extremely helpful for runners! They can help you meet your daily nutrition needs, avoid underfueling, boost your performance, support exercise recovery, support your energy and can sustain you in-between meals. It offers an abundance of nutrients and omega3 fatty acids. Therefore, it can promote muscle recovery and support your workout sessions.

Two tablespoons of peanut butter provide 7 grams of protein (but also fat and calories, so go easy on serving sizes). Often, it is loaded with high fat, sugary foods like candy bars that aren’t appropriate for game day. While I am a Registered Dietitian, the services provided through this website and any related consultations are not intended to diagnose, treat, or manage medical conditions. I do not provide medical nutrition therapy or clinical dietetics. My services are focused solely on nutrition consultation related to athletic performance, general wellness, and fueling strategies for physically active individuals.

Fresh Salmon Salad Recipe, Plus Three Easy Lunches!

S’nuts are almonds with a sweet, salty, smoky glaze, created by Jason Sellers, chef and co-owner of Plant, my favorite restaurant in Asheville. Whenever I make a batch for the week, it’s gone in a day. Of course, that also means they digest quickly, so not long after eating one meal, you’re hungry for another. It is also best to avoid the concession stand — which rarely has healthy options. If you want to add a boost of flavor to your water, electrolyte additives are one option.