Why After-School Snacks Matter for Young Athletes
Fueling up with a light snack before sports practice helps support sustained energy and muscle performance, but the timing of after-school workouts can make it tricky. Learn how to pack quick, balanced snacks that are easy to eat on the go with these tips, plus a recipe for a homemade protein bar.
What Makes a Balanced Sports Snack?
Carbohydrates for Energy
The ideal formula for a pre-workout snack combines carbohydrate and protein foods that are relatively quick digesting and low in fat and fiber to prevent digestive issues. During exercise, carbohydrates are the primary source of fuel for your body because muscles use glucose from carbs for energy. Pre-workout carbohydrate sources could include bread, fruit, milk, yogurt, cereal, and granola bars.
Protein for Muscle Recovery
You may only think of protein as playing a role in post-workout repair and recovery, however when eaten before exercise, it helps minimize the muscle protein breakdown that occurs during training and promotes appetite control. Pre-workout protein sources could include dairy foods, sucha as milk, yogurt and cheese, lean meat, eggs, nuts/nut butters, and protein shakes.
When school lets out, or within 30-60 minutes of your workout, try one of these fueling snack combos that consist of energizing carbohydrates and muscle building protein source. Or mix-and-match to creative your own. Remember to keep portions reasonable so you feel satisfied, not over-full. Don’t forget to drink water throughout the school day and just before practice too!
- Greek yogurt + granola
- Banana + peanut butter
- String cheese + pretzels
- Granola bar + milk
- Applesauce pouch + cheese cubes
Ready-to-eat energy and protein bars are another easy, portable option to stash in your gym bag or locker. Look for varieties that contain both carbohydrate and protein or make a homemade bar.
Cherry Oat Protein Bar Recipe
I’m sharing my favorite, 5-ingredient Homemade Cherry Oat Protein Bar recipe.
Make a batch on Sunday and eat them after school throughout the week.
Depending on the size of the bar, you can eat 1-2 at a time. You may want to eat one before practice and save one for afterwards.
Makes:
- 12 bars
Ingredients:
- 1 cup vanilla Greek yogurt
- 1-2 scoops (approximately 25-50 grams) vanilla-flavored whey protein powder
- 1 cup old-fashioned oats
- 2 tablespoons dried cherries, chopped into bite-sized pieces
- 2 tablespoons honey
Directions:
- Preheat oven to 350F and line a rimmed baking sheet with parchment paper or lightly coat with cooking spray.
- In a large bowl, stir the yogurt and protein powder until blended.
- Stir in the oats and dried fruit; mix thoroughly.
- Shape the mixture into 12 bars and place on the prepared baking sheet.
- Drizzle the honey evenly over the top of each bar.
- Place in the oven and bake 20 minutes until bars are lightly golden brown.
- Remove from the oven and cool completely before storing in the refrigerator to maintain texture and freshness.
Recipe Notes:
- When it comes to whey protein, not all products are created equal. Look for a brand that has been third-party tested and includes either the “NSF Certified for Sport,” “Informed Choice/Sport,” or “USP”seal on the package.
- Any dried fruit will work for this recipe, so feel free to swap the cherries for raisins, dried cranberries, dried blueberries, or chopped apricots.
