Top 10 Snacks to Fuel up Before Football Practice

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