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
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