Many active people understand that eating the wrong foods at the wrong time can negatively impact performance and body composition. Yet schedule demands (and a little thing called life) often get in the way of doing what we know is best. Since athletes and active people need more calories than their non-active counterparts, it’s important to make sure that healthy snacks are available. With such a busy lifestyle, having snacks that are pre-planned/prepared and portable are a must. Try these quick and easy combos to help get what you need when you need it.
|Yogurt with fruit and nuts||Non-fat or low-fat yogurt mixed with fruit and a Tbsp of nuts (almonds or walnuts are great choices) is a great combination of carbohydrates, protein and other essential nutrients active people need. For a creamier and higher protein snack, use Greek yogurt|
|PB & J or Hummus Sandwich||Peanut butter & jelly or hummus, both made on whole wheat bread make my favorites list. Both are portable and quick to prepare.|
|Low fat chocolate milk||Research has shown over and over that chocolate milk makes for a great recovery beverage. Just 1 cup provides a great source of carbohydrates and protein and none other essential vitamins & minerals. Pair this with a piece of fruit for slightly more calories.|
|Homemade Trail Mix||Gather a variety of nuts, dried fruits and your favorite whole grain cereal and make a portable trail mix. But remember, it’s important to keep the amount you eat in check. Nuts contain healthy fats but too much will leave you feeling too full.|
|Cottage Cheese with fruit||Low-fat cottage cheese mixed with your favorite fresh fruit is another great snack idea.|
|Combo plate: crackers, fruit and sting cheese||For proper balance, enjoy a variety of foods such as 2-3 whole grain crackers, a string cheese and a small piece of fruit.|