Quenchers is a great place to get all your snack options! Click here to go straight to their page.
FOR THE ATHLETE Snacks are vital for energy and performance during the day. These are not meals, these are in between meal options.
Purpose of Eating OftenEating every two to three hours helps keep up energy levels, restore muscle energy known as “glycogen”, helps to burn fat, and allows you to stay focused. The DAY snacks are intended to be eaten before or after workouts, middle of the afternoon about 2-4 hours past lunch. EVENING snacks are for after dinner.
DAY SNACKS:Carbohydrates fuel our muscles, and so are really important during the day, when you are most active! Make sure to include an appropriate amount of bread, pita chips, pretzels, or cereals as well as fruits and vegetables to your snacks.
• Cereal: Granola, Cheerios, Rain Bran, Quaker Oats squares, Kashi Cereal WITH milk or Greek yogurt (plain), and nuts: almonds, peanuts, walnuts, any nut you like.
• String cheese or any cheese with fruit or crackers.
• Whole wheat bagel, or English muffin, or two to three slices of whole wheat bread, with peanut butter and fruit.
• Oatmeal, instant, with nuts or peanut butter and milk and/or juice.
• Trail mix (make your own): Take 2 cups of Cheerios, 1 cup of nuts, ½ cup of chocolate pieces if you want, one cup of dried fruit; raisins bananas, apricots, whatever you like and eat throughout the day.
• 2 hard boiled eggs with pita or pretzel.
• Hummus and pita chips or pita bread and/or raw vegetables such as celery, peppers, cucumbers, carrots (Quenchers sells hummus and pita chips) and a beverage.
• Apple sauce mixed in plain yogurt makes for a good snack. If you want you can add some cereal to that.
• Turkey, roast beef, ham or chicken breast sandwich with lettuce, tomato and cheese. Can do tuna or tuna salad.
• Wraps – Au Bon Pain and Penn Pavilion have great breakfast and lunch wraps to go.
• If eating “bars” during the day, higher carbohydrate bars like Clif or Power Bars, and should be at least 200-300 calories.
NIGHT TIME SNACKS:These snacks are intended for evenings when there are no games as they are lower in carbohydrate and higher in protein, than the DAY snacks. If playing an evening game, use the DAY snack list.
• String cheese or cheese with fruit
• Yogurt or cottage cheese with fruit
• Hummus and vegetables: cucumbers, carrots, celery, green, red or yellow peppers, zucchini etc.
• Turkey, chicken, (consider buying a rotisseries chicken from Harris Teeter or local grocery), roast beef. If ordering from Jimmy Johns keep it to a plain sandwich with the above meats, no chips or sweets or cookies at night. Keep the sweets to during the day, lunch would be good.
• Nuts – any kind – watch the amount. You don’t want to finish a can or bottle as a snack.
• Soup – canned most any soups / ideally with beans and vegetables.
• Milk or chocolate milk before bedtime is always good.
• If eating “bars” at night, should be higher protein bars, with some carbohydrate.
Choose a food from the Carbohydrate list and one from the Protein list and create your own smart snack. Whatever your snack choices may be, remember to fuel up regularly about every 4 hours, and don’t skip meals.
Some Examples of How to Pair Up:
• Nuts — Dried Fruit (Trail Mix)
• Apple — String Cheese
• Cereal — Milk
Fruit• Apple• Apple sauce• Banana• Grapes• Any that you enjoy & are readily available
Dried Fruit• Raisins, apricots, prunes, bananas, craisins, your choice.
Veggies• Raw: green, red or yellow peppers, carrots, cucumbers, celery, radishes just to name a few. Cooked; green beans, carrots, peas, corn for example.
Grains• Whole grain crackers (Triscuits)• Oatmeal• Whole grain bread• Whole grain cereal• Pita chips• Granola• Granola bar – preferably ones with some fiber• Graham crackers• Cereal – consider mixing with dried fruit and nuts for your own trail mix.• Pretzels Pretzels
• Yogurt• Low-fat Milk, flavored, regular or soy• Cheese• String cheese• Cottage cheese• Eggs, egg whites, egg beaters or egg substitutes• Peanut butter or other nut butters such as almond butter or soy nut butter• Nuts• Hummus – mixture or garbanzo beans and oil• Bean-based soups – carbs. and protein in one• Edamame (soy beans) – can be found in freezer section of grocery store• Beef or Chicken jerky• Lean sandwich fillings such as turkey, chicken, ham, roast beef
SNACK IDEAS • Energy bars w/o high fructose corn syrup and that have ideally a two to one ratio of carbohydrates to protein. (If you need two snacks in a day, try another option with this instead of two energy bars for better balance.)• Higher fiber cereal such as Kashi or Raisin Bran but limit to no more than 1.5 cups, with skim milk or low-fat yogurt and some fruit.• Trail mix – A serving of higher fiber cereal such as Mini-wheats or Quaker Oat Squares, a handful of nuts and a handful of dried fruit.• Canned soups – ideally ones such as Minestrone, chicken noodle, vegetable and not the heavier cream soups.• Raw vegetables with “lite” Ranch dressing or yogurt based dip. Great way to get the vegetables, just watch the dressing.• Fruit and low-fat cheese. You can do full fat but the amount of cheese equal to the size of a golf ball is about 100 calories, so watch the cheese.• Serving of Triscuits and string cheese – string cheese is easy because it is portion controlled and transportable.• Greek yogurt 2% with cereal or fruit.• Instant oatmeal – stay with the lower sugar flavors, made with milk and a small handful of nuts.• Turkey, chicken or ham sandwich on whole wheat bread, with lettuce, tomato, onion, mustard and no more than a level tablespoon of mayo – If you want mayonnaise.• Peanut butter and jelly sandwich – whole wheat bread and two level tablespoons of peanut butter, or cashew butter or any nut butter – yes even Nutella and no more than two tablespoons of jam.
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