snack smarter
SNACK SMARTER
Athletes require a lot of energy to power through practices, workouts, and busy schedules. Snacks are the perfect option when you’re on the go and can’t slow down, or when you need to bridge the gap between meals. Choose snacks that combine at least two of the food groups (carbs, protein, and fat) to give you sustained energy and keep you going strong! BEFORE EXERCISE High Carbohydrate Moderate Protein Low Fat and Fiber High Fluid High Salt (if hot/humid weather)
AFTER EXERCISE High Carbohydrate Moderate to High Protein Moderate Fat and Fiber High Fluid High Salt (if heavy sweater)
SUGGESTED COMBOS Chocolate Milk + Fresh Fruit Smoothie Triscuits + Babybel Cheese Tortilla Chips + Salsa or Guacamole Peanut Butter & Jelly Sandwich Tortilla Wrap + Deli Meat + Cheese English Muffin + Scrambled Eggs + Cheese + Veggies Hummus + Pita Chips + Veggie Sticks Greek Yogurt + Granola + Fruit Cottage Cheese + Fruit KIND, Clif, Luna, Kashi, or Nature Valley Protein Bars Trail Mix Bean- or Broth-Based Soup Apple + Almond or Peanut Butter Hard Boiled Egg + Pretzels Beef or Turkey Jerky + Grapes Air-Popped Popcorn + Cheese Stick Tara Gidus Collingwood, MS, RDN, CSSD, LDN Trish Kellogg, MS, RDN, LDN [email protected] | [email protected]
Athletes require a lot of energy to power through practices, workouts, and busy schedules. Snacks are the perfect option when you’re on the go and can’t slow down, or when you need to bridge the gap between meals. Choose snacks that combine at least two of the food groups (carbs, protein, and fat) to give you sustained energy and keep you going strong! BEFORE EXERCISE High Carbohydrate Moderate Protein Low Fat and Fiber High Fluid High Salt (if hot/humid weather)
AFTER EXERCISE High Carbohydrate Moderate to High Protein Moderate Fat and Fiber High Fluid High Salt (if heavy sweater)
SUGGESTED COMBOS Chocolate Milk + Fresh Fruit Smoothie Triscuits + Babybel Cheese Tortilla Chips + Salsa or Guacamole Peanut Butter & Jelly Sandwich Tortilla Wrap + Deli Meat + Cheese English Muffin + Scrambled Eggs + Cheese + Veggies Hummus + Pita Chips + Veggie Sticks Greek Yogurt + Granola + Fruit Cottage Cheese + Fruit KIND, Clif, Luna, Kashi, or Nature Valley Protein Bars Trail Mix Bean- or Broth-Based Soup Apple + Almond or Peanut Butter Hard Boiled Egg + Pretzels Beef or Turkey Jerky + Grapes Air-Popped Popcorn + Cheese Stick Tara Gidus Collingwood, MS, RDN, CSSD, LDN Trish Kellogg, MS, RDN, LDN [email protected] | [email protected]
