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5 HEALTHY SNACKS FOR ATHLETES! Protein-rich foods by: Hea,thy Q. Athlftes, MS, RD, CSSD, LD. Collegiate athletes have higher ath,etes needs than nonathletic peers, making it harder to consume their required daily calories through snzcking Healthy snacking for athletes three-meals-per-day Healthy snacking for athletes. This places importance on snacks as a strategy for obtaining additional nutritious foods. Moreover, demanding schedules of classes and sports make it unlikely to have three sit-down meals each day, so planned snacks may be even more important to ensure optimal nourishment. Research has demonstrated performance benefits when athletes ingest nutrients and fluid at specific times surrounding activity 1 in addition to consuming main meals.

Healthy snacking for athletes -

Protein in shakes or smoothies can help the body build muscle and, when consumed after a workout, help those muscles recover. Many athletes swear by chocolate milk-based drinks after a workout because they replenish the calcium, potassium, sodium and magnesium the body loses through exertion.

Mix superfoods like chia seeds into any smoothie or shake for added fiber and protein. Nuts provide protein, fiber and Vitamin E.

They are easy to eat alone or to add to other foods. Use them as a topping for yogurts, cereals and salads. Seeds are also full of fiber, Vitamin E and healthy fats. Mix nuts almonds, cashews, walnuts and seeds chia, sunflower, peanuts — yes, they really are a seed together for an easy homemade trail mix.

Nut butters are also healthy snack options when spread on bananas, rice cakes or whole grain crackers. Cheese offers calcium, potassium and protein. Whether you choose cheese sticks or cubes, string cheese, or slice it up with whole wheat crackers, cheese is a great anytime snack for an athlete.

They should also be conscious of how long it will take their body to process different snacks for the optimal benefit, and consider when they snack in their workout schedule. Whole grains, for instance, provide longer energy levels and even out blood sugar, but they are slow to move through the digestive system.

Eat light snacks before a workout — snacks that provide quick energy with fast-burning carbs and protein. These also help control hunger and low blood sugar.

Consume protein throughout the day. Snacking after a workout should prioritize protein and carbs over fat, to help rebuild and repair muscles after a workout.

Avoid sodas and energy drinks, and limit your intake of refined grains and sugars — there are more health benefits in whole-grain products. Be sure to hydrate before, during and after any lengthy workout or competition.

Wed Dec 14 9 HEALTHY SNACKS FOR ATHLETES TO PERFORM AT THEIR PEAK. Nutritious Fruits and Berries Fruits are amazing natural sources of vitamins and other nutrients that help ensure cardiovascular health, immune function and optimal physical performance.

Mixed Greens with Quinoa Leafy vegetables are another great source of healthy snack carbs. Copious Amounts of Vegetables Hydrating vegetables that hold lots of water like watermelon, celery and bell peppers can help keep you feeling refreshed after a workout. Yogurt or Cottage Cheese Yogurt is an awesome dairy product with healthy calcium, Vitamin D and protein that is also good for gut health.

Smoothies and Shakes Protein in shakes or smoothies can help the body build muscle and, when consumed after a workout, help those muscles recover.

Nuts and Seeds Nuts provide protein, fiber and Vitamin E. org , or www. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy. We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here.

Vintro, MS, RD, CSSD, LD The Importance of snacking for student-athletes Collegiate athletes have higher energy needs than nonathletic peers, making it harder to consume their required daily calories through a typical three-meals-per-day structure.

Snacking situations Snacks removed from training or competition time: General snacks removed from activity should have a mixed nutrient profile, containing at least two food groups: a food high in protein, and at least one complementary whole food from another food group vegetable, fruit, whole grain, or healthy fat.

Examples of snacks farthest away from training or competition: Hummus, carrots, whole grain pretzels Peanut butter on celery, apple Beans and cheese wrapped in a corn tortilla, red pepper, salsa, and guacamole Half turkey and avocado sandwich on whole grain bread, broccoli spears Whole grain muffin with nuts and dried fruit Tuna with tomato slices, whole grain pita Before exercise.

Generally, eating something is better than nothing. Athletes should stash extra portable snacks in gym bags, lockers, and cars — and replenish regularly. Eating too large of a snack before exercise. This often happens if meals earlier in day did not supply enough nutrition, resulting in super-sized appetites before activity.

Not planning snacks for the day. Unplanned meals and snacks often result in less-than-optimal choices, because impulse eating can take over when hunger sets in. Skipping recovery snacks after exercise thinking it will help with weight loss.

Delaying recovery nutrition not only misses the window for maximum glycogen resynthesis priming the body for the next workout, but also limits muscle growth, reducing total lean body mass.

Eating only processed sport foods as snacks. When only highly processed sport foods replace whole foods at snack time, a great opportunity to consume fiber, vitamins, minerals and phyotochemicals is missed.

org Reference: Burke L. Practical Sports Nutrition. Human Kinetics; Print Kerksic, C, Harvey T, Stout J, et al. International Society of Sports Nutrition position stand: Nutrient timing. J Intl Soc Sports Nutr. Accessed January 5, Carlsohn A, Nippe S, Heydenreich J, Meyer F. Carbohydrate intake and food sources of junior triathletes during a moderate and an intensive training period.

Int J of Sport Nutr Exerc Metab. Print Health and Safety Nutrition. Ad Blocker Detected. Thanks for visiting! Thank you for your support! Learn More About Ad Blockers. Whole grain pancake, poached egg, fruit, nuts, maple syrup; low-fat milk, water Pasta with red sauce, chicken, fruit, water.

Banana, sports drink Dried fruit, crackers or pretzels, water.

Improve Your Athletic Ahletes Through Healthy Snacking Eating in between meals is an atbletes way to help athletes Healthy snacking for athletes Heaothy meet smacking calorie goals for the day, Ketosis and Health before or after practice, Healthy snacking for athletes sustain Hewlthy levels throughout the day. Athletes may wonder: What to eat to prepare for a workout? Which snack or meal will speed recovery? What will help sustain mental alertness? Read on to learn healthy snack ideas, see a timeline for athlete snacks consumption, and suggestions for healthy snack ideas on the go. Importance of Healthy Snacking: Snacking throughout the day, especially for athletes, is important as it helps maintain blood sugar levels, keeps energy levels high, and prevents overeating at meals, or worse late in the evening.