Sports Nutrition Snacks
Snacks are an important part of your sports nutrition plan, whether you are using sports nutrition snacks to stock up on energy, fuel your performance, aid recovery, or supplement your calorie intake. Snacks can be categorized by carb and protein combinations, pre-event snacks, snacks that carry well during an event, post-event snacks, salty snacks, and high calorie snacks.
What are some carb and protein combination snacks?
These snacks are useful before or after exercise, depending on the fat and fiber content. Nuts and cheese are higher fat, but eating a small portion is usually tolerated. It’s a good idea to include a hydrating drink with these sports nutrition snacks.
Banana and peanut butterAre certain sports nutrition snacks better before a workout?
Peanut butter and bagel
Bagel and cheese slice
Cheese stick and crackers
Graham crackers and milk
Milk and cereal
Cereal, nuts, dried fruit (
snack mix recipe
Smoothie (fruit and milk or juice, yogurt)
Yogurt and nuts
Nuts and fruit-filled muffin
Baked potato with melted cheese
Oatmeal with fruit and nuts
Pretzel rod wrapped with deli turkey slice or cheese
Choose snacks that you tolerate. You may want to choose lower fiber and lower fat choices. In general, a lowfat foods contains less than 3 grams total fat per serving and a lower fiber food contains less than 3 grams dietary fiber per serving. There are many carb and protein combination snacks that would work, but read the labels for fat and fiber. Also, spicy foods and too much caffeine should be avoided if you get heartburn easily. If you have a sensitive stomach, processed foods will still provide the needed carbs for energy, but with fewer vitamins and minerals (they are not whole foods). These foods may be useful prior to and during exercise, but don’t make a steady diet out of them.
Examples of processed snacks that are low fat and low fiber include:What sports nutrition snacks carry well during a workout?
Frozen fruit bars
White Bagel with Honey
Low fat yogurt
Sports gels and blocks
Fruit snacks or roll-ups
Energy bars, Nutrition Bars, and Sports Nutrition Drinks
Choose snacks that can handle the trauma of a running belt, fanny pack or the pocket of your shorts, like fruit snacks. Think about packaging. Will you be able to open the package while biking? A sandwich bag may be easier to open than a factory sealed package. Also, cut nutrition bars into bite-size pieces, so you can eat what you need and not have to worry about getting the uneaten portion back into your pack or pocket. Also, remove safety seals from sports drinks before you begin. While participating in activity, avoid hard snacks that you could choke on, like hard candy, nuts, and some dried fruits.
What snacks are best after a workout?
The goal after a workout is to replenish the carbs and protein, sodium and fluids you lost during the workout. Always start with a hydrating drink. Eat proportional to the amount of work you did and the intensity at which you worked. The “restocking fee” of too many calories without sufficient work is weight gain. If you did a moderate intensity exercise less than thirty minutes, you can wait until your next meal to eat. However, choose a snack if there is not a meal in sight.
What are some ideas for sports nutrition snacks to help replenish the sodium I lose during intense workouts?
Sports drinks are ideal for helping you maintain sodium levels during workouts and for replenishing sodium after workouts. In addition, there are higher sodium foods that also provide post-work out recovery carbs and protein.
Popcorn sprinkled with Parmesan CheeseWhat are some high calorie snacks ideas?
Pretzels with Peanut Butter
Cheese or Peanut Butter Crackers
Baked Potato with Melted Cheese
Soup and Crackers
Cottage Cheese with Fruit
Macaroni and Cheese
V-8 and Tomato Juice
Nuts and seeds with cereal and dried fruit (
snack mix recipe
Sports nutrition drinks
Nuts, seeds, dried fruit and cheese are higher calorie foods that also include nutrition. Adding Carnation Instant Breakfast to milk is a convenient way to get fluids and extra calories. There are several
on the market that are designed for weight gain. You may want to consider one in your sports nutrition plan.
Lastly, don't forget
whole foods as sports nutrition snacks.
Check out these
healthy snack recipes.
Share your favorite healthy snack ideas here.
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