Smart Snacking

As athletes you should be refueling your body every 2-4 hours to build and maintain optimal energy stores.  Going more than 4 hours without food will lead to fatigue throughout the day and practices.  While you may not always have time for a regular meal, grabbing a healthy snack can help you stay energized.

Snack Tips:

1.     Work snacks into your diet.  They should not be considered as extras.  Count them with your total calorie needs.  If your goal is to gain weight, you should choose more nutrient dense snacks that will increase you overall caloric intake.  Keep your portions consistent with your daily calorie needs.

2.     Choose snacks from all food groups to meet your nutrient needs.

3.     Snack when you are hungry versus snacking from boredom, watching TV or doing school work.

4.     Plan ahead.  Pack snacks with you during the day for unexpected changes in your schedule.

Snack Variations:

Refrigerator Snacks:

Low-fat yogurt, cottage cheese, lean deli meats, 100% fruit juice, fruit, vegetables, applesauce, string cheese, dried fruit, hummus and

Pita chips, cinnamon bagel chips & ½ cup fat-free cottage cheese, small bowl of cereal w/ skim milk, chocolate milk, berries or melon w/ yogurt

Classroom & Travel Snacks:

Pretzels, whole grain cereals, small box of raisins, dried fruit, fresh fruit, crackers, rice cakes, trail mix, granola bars, sport bars, banana, 100% juice box

Microwaveable Snacks:

Bagel or English muffin pizza, popcorn

Sweet Snacks: 

Fig bars, hot chocolate, frozen fruit bars, fruit, smoothie, jell-o