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.
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