6 Performance Snack for Athletes

Enough research has been presented so that active people know the importance of healthy eating. Athletes especially should understand the significance of timing fueling around workouts, games and practices for optimum performance.

Your schedule (and a little thing called life) often get in the way of doing what you know is best. But as an athlete (or as an active individual), you require more calories than your sedentary counterparts.

When you have a busy lifestyle, making sure you've got healthy snacks—pre-planned, prepared and portable—will help you get what you need when you need it. Here are six of portable performance snacks. They all contain the nutritional components you need throughout the day.

Greek yogurt with fruit and nuts

Non-fat or low-fat Greek yogurt mixed with fruit and a tablespoon of nuts forms a great combination of carbohydrates, protein and other essential nutrients active people need. We recommend adding almonds or walnuts.

Nut butter & jelly or hummus sandwich

Peanut butter or other nut butter & jelly or hummus sandwiches (made on whole wheat bread) are portable and quick to prepare.

Low-fat chocolate milk

Research has shown that chocolate milk is a great recovery beverage. It provides the right mix of carbohydrates, protein and essential vitamins and minerals. Pair it with a piece of fruit for slightly more calories if needed. Be aware of any brands that have excessive sugar.

Homemade trail mix

Gather a variety of nuts, dried fruits and your favorite whole grain cereal and make a portable trail mix. Remember to keep the amount you eat in check. Nuts contain healthy fats, but too many will leave you feeling too full. Remember these are snacks not meals so don’t overeat.

Cottage cheese and fruit

Mix low-fat cottage cheese with your favorite fresh fruit. This is another example of balancing a high quality protein source with a healthy carbohydrate.

Whole-wheat crackers, string cheese and fruit

For a balanced snack plate, combine three or four whole grain crackers with a piece of string cheese and a small piece of fruit.

Thinking ahead and understanding the importance of sports nutrition is one of the most under-utilized secrets to success for athletes. We hope this article gives you a few additional ideas.

**Remember to

1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. WorkonFlexibility
4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com God Bless,
Alan Tyson

Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist