Healthy Athletes - 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)