Top 10 Snacks to Fuel up Before Football Practice

Lisa Dorfman, MS, RD, CSSD, LHMCSports Dietitian

1. Nutrition Bars• Quick and easy snack to throw in your bag

• However, can be off-loaded with unneeded ingredients

• Balance:– Protein

– ½ carbohydrates calories from added sugars

– Good source of fats• Nuts, coconut, nut oil

2. Nut Butter Sandwiches (PBJ)

• Filling and satisfying

• Provide short and long term fuel

• Add fresh or dried fruit for added vitamins/minerals

• Wash it down with lactose free milk

3. Trail Mix

• Easy to make and inexpensive

• Bag and mix:

– Pretzels

– Dry whole grain cereals

– Raisins or apricots

– Nuts

• Kick up the flavor with added spices

4. “Cookies and Milk”

• Go for “Newtons” Fig or other fruit flavors, or oatmeal raisin cookies

• Pair with lactose free milk

• High carb, nutritious snack

5. Homemade “Snack-Pack”• Pick up a tuna or chicken envelope and pair

with fruit and whole grain crackers

• Easy and inexpensive

• Provide a steady energy kick

6. Beef or Turkey Jerky and Applesauce

• Look for individually wrapped jerky to up the convenience factor

• Throw in a single serve applesauce

• A snack that can be taken with you anywhere

7. Fruit with Nut Butter• Apples and pears are easy to pack and don’t

require prep-work

• Pair with single serving nut butters from Skippy or Justin’s

• Easy to assemble mini-snack baggie

8. Popcorn with Dried Fruit &/or Roasted Chickpeas

• Pop a single serving bag of popcorn

• Mix with dried fruit, roasted chickpeas or soynuts

• High protein, high carb snack

9. Dry Whole Grain Cereal Mixed with Nuts or Seeds

• Great 24/7

• Pair with coconut water or 100% fruit juice

• Ideal pre-training snack

10. Coconut Water or Sports Drinks

• Great for those who can’t stomach whole food before practice

• Naturally sweetened coconut water boosts potassium