Healthy Snacks For Athletes

GENERAL INFORMATION:

Why are healthy snacks important?

• Athletes and active people need more calories and nutrients than people who do not exercise regularly. They may not get enough calories or nutrients in their diet because of busy work and exercise schedules. Nutrients are carbohydrate (kahr-boh-HEYE-drayt), protein, fat, vitamins and minerals. Healthy snacks add extra calories and nutrients to an athlete's diet without taking too much time to prepare or eat.
  
  
• Eating a healthy snack before exercise will give you the energy you need during exercise. Some people are very hungry after exercise. Eating a healthy snack right after a workout can keep you from overeating during mealtime. Many people find that they are less hungry after exercise. Eating a healthy snack can give you the extra calories and nutrients you need without making you feel too full.

What type of snacks should I avoid eating?

• Avoid eating high fat, high sugar snacks. Some examples of these foods include doughnuts, cookies, potato chips, candy bars, and sodas. These foods are low in healthy nutrients. They may not give you the energy you need to perform well during exercise and sports competitions (events).
  
  
• Many people choose high fat, high sugar snacks because they are fast and easy. There are other snacks that are fast, easy and healthy. You will have to plan these snacks ahead of time and keep them on hand for when you need them.

What kind of snacks should I eat? Choose foods from more than one food group to get a variety of nutrients throughout the day. Choose foods that are easy to prepare or carry with you. This will make it easy to fit in healthy snacks during a busy schedule.

• Healthy Snack Ideas:
  
  
  • Apple or banana slices and peanut butter.
    
    
  • Baked potato with cheese melted on top.
    
    
  • Carrot and celery sticks with dressing.
    
    
  • Cottage cheese with fresh or canned fruit.
    
    
  • Dry cereal with dried fruit.
    
    
  • Energy bars, breakfast bars or granola bars.
    
    
  • Granola with low fat milk and a banana.
    
    
  • Instant oatmeal made with low fat milk and dried fruit.
    
    
  • Crackers and hummus (garbanzo bean dip).
    
    
  • Pudding and graham crackers.
    
    
  • Yogurt and canned fruit.
    
    
  • Peanut butter, crackers and vegetable juice.
    
    
  • Sandwiches (made with peanut butter, turkey, lean roast beef or tuna).
    
    
  • Slice of leftover pizza.
    
    
  • Small bowl of hot soup.
    
    
  • Smoothies made with milk or juice and fresh or frozen fruit.
    
    
  • Trail mix with nuts and dried fruit.
    
    
  • Whole grain bagel with peanut butter and a yogurt.
    
    
  • Whole grain crackers and cheese.
    
    
  • Whole grain, low-fat muffin with low-fat milk.
  
  

What are some other tips for eating healthy snacks?

• Some snacks will need to be in a refrigerator, or kept in a cooler with ice so they will not spoil. Make sure these foods are not at room temperature for more than two hours. After two hours, bacteria (germs) can grow in these foods, which can make you sick. Foods that should be kept cold include the following:
  
  
  • Milk and dairy products.
    
    
  • Custard and pudding (unless the pudding package states it does not need to be refrigerated).
    
    
  • Meat, fish and poultry.
    
    
  • Salads or sandwiches made with mayonnaise or salad dressing.
    
    
  • Fresh squeezed juice or fresh fruit smoothies.
  
  
• You will need to plan the snacks that you would like to eat throughout the day. This will remind you to buy and prepare your snacks ahead of time. This may also help you to avoid buying high fat, high sugar snacks at the last minute.
  
  
• If you are trying to control your weight, eat a snack before you get too hungry. This will keep you from eating too much later in the day. Ask your dietitian (deye-e-TISH-an) or nutritionist (noo-TRI-shun-ist) how many calories you should have each day. Your dietitian or nutritionist can help you choose snacks that will help you get the right amount of calories.

What kind of snacks should I eat before a sports competition?

• Eating snacks one hour before a competition will keep you from getting hungry and keep your blood sugar from getting low. The best way to have good energy stores during a competition is to eat the right amount of carbohydrate from day to day. Ask your dietitian or nutritionist how much carbohydrate you should eat each day.
  
  
• The kind of snack you should choose before a competition depends on how long you will be exercising. For competitions lasting longer than one hour, during which you will not be eating, choose carbohydrates that digest slowly. Some examples of these foods are yogurt, bananas, oatmeal with milk, apples, and energy bars. If you will be exercising for less than one hour, choose carbohydrates that digest easily. Some of these foods include crackers, bread and English muffins. One hour before exercise, eat one gram of carbohydrate for each kilogram of your body weight. If you weigh 70 kilograms, you should eat 70 grams of carbohydrate.
  
  
• Avoid foods high in fat, sugar, or fiber before exercising. Some examples of high fat foods include cheeseburgers, French fries, and ice cream. These foods take longer to digest and may cause stomach discomfort. Many athletes cannot handle sugary foods such as soft drinks and candy before exercising. High sugar foods may cause your blood sugar to drop quickly during exercise. A drop in blood sugar can leave you feeling light-headed and tired. High fiber foods may cause gas and stomach discomfort for some people.
  
  
• Eat snack foods that you are used to eating. It is best not to try a new food before a sports competition. Each person handles foods differently. Certain foods may cause stomach cramping, gas, or diarrhea (loose, watery stools) in some people. If you do not handle a new food very well during competition, it may affect your performance. You may need to slow down, or even stop the activity. Try new foods during a workout on a different day.

Risks: Athletes and active people may not get enough calories or nutrients without adding healthy snacks to their diet. High fat, high sugar snacks are low in healthy nutrients. They may not provide the energy needed to do well during exercise or a sports competition.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your diet. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.

Copyright © 2008 Thomson Healthcare Inc. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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