What grab-n-go food should you have on hand to keep them fueled?
And how many do they need?
School is back in full swing and that means life is even busier than it was in the summer! If you are not prepared with quick and easy foods to have on hand for your athlete, then you will have a “baked” athlete on your hands.
To put things into perspective, an active teenage boy needs 3,000-4,000 calories per day and active women need 2,400-3,000 calories per day.
If fuel stores are not properly maintained, this can lead to sluggishness during exercise, a higher risk of getting sick, and an increased risk of injuries such as sprains, tears, and even broken bones.
So, let’s talk about healthy snacks you can have on hand that will contribute to those caloric needs. Snacks should be around 300-600 calories (depending on the number of snacks eaten per day) and should contain a combination of protein, carbohydrates and fat.
Think of snacks as a mini-meal, rather than “snack” foods.
I recommend eating:
- A lunchtime snack between lessons or if approved by a teacher, during a lesson (remember, nothing offensive smelling or loud).
- An afternoon snack – this will likely be a pre-workout snack.
- If two workouts are back-to-back, you’ll need to pack a quick snack between each practice.
- A snack before bed. See my post – What should your young athlete eat after a late night practice or game?.
Don’t wait for hunger to strike. they have a schedule! If this is something you or your athlete needs help with, plan a free consultation without obligation with me.
Snacks don’t have to be something you have to prepare at the time, but can be something prepackaged or something homemade that you can keep on hand.
Healthy snacks for busy athletes at school:
Large apple or banana with peanut butter or almond, large glass of milk or Fairlife protein shake.
Graham crackers or whole wheat crackers with pb with a large glass of milk or Fairlife protein shake.
2 boiled eggs, 2 servings of whole grain crackers, fruit.
2 string cheese and 2 servings of whole grain crackers.
Whole wheat crackers and vegetables with hummus.
Bars: Rx Bar, Go Macro Bar, Clif Bar.
Peanut butter and jelly sandwiches on whole wheat or sprouted grain bread.
Greek yogurt, berries and Nature Valley protein granola.
Packets of nuts/trail mix, a large piece of fruit, and a container of Greek yogurt or a glass of milk, such as Horizon milk.
Belvita crackers and Justin’s Almond Butter or Jiff To-Go package.
Overnight oats with milk, peanut butter, flax seeds, dried fruit.
Jiff To-Go Peanut Butter Applesauce Muffins and Cup of Juice. See the recipe here.
I make these applesauce muffins on a fairly regular basis – it’s a great way to get fruit and whole grains into an easy-to-eat muffin. Plus, my kids love them! You can also pack them with a lunch for a delicious, sweet snack with a meal.
If you’re looking for help specifically with pre- and post-workout snacks, check out these blogs:
Everything you need to know about pre-workout fuel
Post-workout nutrition for recovery
As mentioned, young athletes require a lot of calories. Think of the hundreds of calories they burn during training, during school, and just to grow! All of this adds up to thousands of calories over the course of the day. This may sound scary, but keeping these quick and easy snacks will help you get the job done without fuss!
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