Healthy Athletes - Snacks
HEALTHY PRE & POST WORKOUT SNACKS
Experiment with pre and post workout snacks to find an eating regimen that works best for your workout routine.
Remember that eating healthy all day long is just as important for your workouts as a pre-workout snack or meal.
Focus on balanced meals, with healthy snacks in between your meals.
Pre-Workout Snacks
Try these light snacks 30-60 minutes before a workout.
| Fresh Fruit | Applesauce (add cinnamon |
| Dried fruit | Sincle serving fruit cups |
| Raisins | Frozen yogurt |
| Yogurt | Juice boxes (100% juice) |
| Vegetable Juices | Saltines |
| Fruit ices (mix 100% fruit juice with yogurt and freeze) | Raw vegetables |
| Low-fat, or low-fat milk | Low-fat granola bars |
| Low-fat muffins | Vanilla wafres, graham crackers |
| Individual boxes of unsweetened cereal | Plain popcorn |
| Whole Grain crackers | Pretzels |
| Baked tortilla chips with salsa | Angel food cake |
Post-Workout Snacks
Incorporate a healthy snack after a workout. (Within an hour or 2 of completing the workout.)
| No-fat, or low-fat chocolate milk | Low-fat cheese |
| Yogurt or Greek yogurt | Low-fat cottage cheese and individual fruit cups |
| Fruit topped with yogurt | Soy milk (mixed with low calorie syrup) |
| Split banana, top with yogurt, chopped nuts or fruit | Vanilla wafers or graham crackers with milk |
| Fruit smoothie (frozen fruit, blended with fat free milk or flavored yogurt) | Peanut butter on whole-wheat crackers or pretzels |
| Apple or pear slices topped with cheese | Edamame (steamed soybeans) |
| Apple slices with peanut butter | Bagel with turkey breast |
| Frozen bananas (with peanut butter) | Bagel with turkey breast |
| Dried cranberry and peanut mix | Roasted soy nuts and glass of 100% juice |
| Raisins or other dried fruit, mixed with nuts, seeds, low-fat granola or other cereals | Vegetable bean soup with crackers |
| Celery sticks with peanut butter or low-fat cheese spread | Low-fat protein shake |
Nutrient Rich Snacks for “Sustained” Energy
Try these heavier snacks in between meals, 2-4 hours before a workout.
| Baked potato (topped with reduced fat cheese and veggies or sour cream and salsa) | Protein and fruit smoothie (frozen fruit, protein powder, blended with fat-free milk or yogurt) |
| Bean burritos (low-fat beans, low-fat cheese and salsa) | Pita bread with hummus |
| Peanut butter and jelly sandwich | Flaked tuna and chopped celery, topped with low-fat mayo, on crackers |
| Low-fat meat sandwich | Whole grain pita bread stuffed with lettuce, tomato, cucumber and low-fat dressing |
| Hard-boiled egg | Soft pretzel with low-fat cream cheese |
| Bagel wtih fruit preserves | Instant Oatmeal made with low-fat milk |
| Whole grain cereal with fat-free milk | Low-fat frozen entrees |
| English muffin with tomato sauce and low-fat cheese (toast in oven) | Broth-based soups (with lots of vegetables, beans, and lean meat) |
| Sandwich (lean meat, low-fat cheese and vegetables) | Quesadilla (soft tortilla, folded and heated with low-fat meat, cheese and beans) |
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