Although snacks are often viewed negatively, they are an important part of the athlete’s diet, whether you are trying to boost calories to gain weight or even if you are trying to maintain or lose weight. A very light carbohydrate snack (ie: a few handfuls of dry cereal and a sports drink) consumed 30 minutes before your afternoon practice or game is often helpful to avoid fatigue and dehydration, especially if you have an early lunch.
Most people need food about every 4-6 hours. If you are trying to lose weight and do not eat enough during the day, you may find yourself exceptionally hungry in-between meals or by dinner time. This can lead to overeating at meal time when your hunger catches up with you. In addition to making sure you eat breakfast and lunch, having a healthy, late afternoon snack can prevent you from consuming a large amount of calories at dinner if you are watching your weight.
Planned snacks may also help you prevent “snack attacks” which often occur when you wait until you are so hungry you snack on anything to satisfy your hunger. When this happens you’re more likely to grab higher fat, sugary, or less nutritious foods such as cookies, cakes, potato chips, etc. Remember that a craving for sweets is usually a sign that you have let yourself get too hungry.
If you are trying to gain weight, healthy snacks can bump up your calorie intake and give you the energy you need for that intense weight room workout to pack on some muscle.
Here are a few examples of healthy, nutritious snacks:
Sliced apples with peanut butter
A banana
A cup of yogurt with granola on top
A few handfuls of pretzels, nuts or raisins
Any fresh fruit such as a peach, pear, or mango slices
A granola bar
An energy bar
A breakfast bar
Dry cereal
Popcorn or crackers
Frozen fruit bar