Key Takeaways:
- Snacks bridge the gap between meals and providing a quick energy boost.
- Eating the right snacks can delay the onset of fatigue and allow you to perform at a high level throughout the game.
- Prioritize carbs before games.
- After games, look for snacks that are high in carbs and protein.
As an athlete, proper nutrition is essential to optimize performance, prevent injuries, and aid in recovery. While meals provide sustained energy, snacks play a crucial role in bridging the gap between meals and providing a quick energy boost. Registered dietitians (RDs or RDNs) recommend specific snacks for athletes to consume before and after games, depending on their nutritional needs and the type of activity. Let’s explore the importance of snacks for athletes, the types of snacks recommended by RDs, and examples of snacks for before and after games.
Snacks Before Games
Consuming the right snacks before a game can help athletes perform at their best. The primary goal of pre-game snacks is to top off energy stores, prevent hunger, and maintain blood sugar levels. Athletes should prioritize carbohydrates; carbohydrates break down into glucose, which the body uses to fuel activity or stores as glycogen for later use [1]. The recommended snacks are high in carbohydrates, moderate in protein, and low in fat and low in fiber [2]. These snacks should be easily digestible [2], avoiding heavy meals that can cause digestive issues during exercise. A good rule of thumb is to not start starving or stuffed!
Examples of snacks for before games include:
- Fresh fruits, such as bananas, apples, or oranges
- Jelly sandwich (½ to whole, depending on timing)
- Applesauce pouches
- Dry cereal
- Dried fruit leather (we love Bear® Fruit Rolls and Solely Fruit Jerky)
- Rice cakes with pumpkin butter
- Energy bars, like Picky Bars or Jonesbar
- Banana and low-fat yogurt
Snacks After Games
After a game, athletes need snacks that replenish glycogen stores and support muscle repair. Ideally, they should be high in carbohydrates and protein, and consumed within 30-60 minutes after exercise [3], when the body is most receptive to nutrient uptake.
Examples of snacks for after games include:
- Protein shakes with carbohydrates or fruit smoothies with added protein
- Fresh fruit with nut butter (i.e., apple with 2 tablespoons of almond butter, which provides 7 grams of protein)
- Protein bars (aim for those with > 7 grams of protein and between 160-260 kcals)
- Sandwiches with turkey or chicken
- Hummus and pretzels and cucumbers
- Low-fat cheese sticks and crackers
- Greek yogurt (2% or fat free) with dry cereal (MADEGOOD Crispy Light Granola) or a low-fat granola bar (Quakers Chewy Granola bar or MADEGOOD Morning bar)
- Dried chickpeas and applesauce
- Peanut butter and honey sandwich
The Bottom Line
In conclusion, while pre- and post-game snacks play important roles in optimizing athletic performance, they serve different purposes. Pre-game snacks provide quick energy for immediate use during physical activity, while post-game snacks support recovery and refueling for future training sessions or competition. Whether you are looking to improve endurance, build muscle, or recover more quickly after games, a registered dietitian can offer valuable guidance to help you reach your full potential as an athlete.
Action Points to Improve:
- Use Sports Plan Pro’s Game Time Nutrition and Game Time Hydration Calculators before your next game, practice, or workout.
- Search your pantry and find snacks that you can fuel yourself with before exercise.
- Search your pantry and find snacks that you can fuel yourself with after exercise.
- Have some way of remembering which snacks fit into what category.
- Mark the snacks with a marker, put the snacks for before games on the left and the snacks for after the games on the right, etc.
Coming Next:
You’ve got your game day fuel locked in.
But here’s the twist:
Not every athlete’s body processes it the same way.
Male and female athletes have unique nutritional needs, hormonal profiles, and recovery patterns—and if you’re not training or eating with that in mind, you could be leaving performance on the table.
In our next blog, we’ll uncover the key differences between male and female athletes—and how understanding them can unlock smarter training, better fueling, and faster recovery.
Because peak performance isn’t one-size-fits-all.
References
- American College of Sports Medicine. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543-568. doi:https://doi.org/10.1249/mss.0000000000000852
- Skolnik H. Here’s What to Eat Before and After a Workout. Hospital for Special Surgery. Published August 30, 2021. Accessed June 29, 2024. https://www.hss.edu/article_eat-before-after-workout.asp
- Mawer R. Does Nutrient Timing Matter? A Critical Look. Healthline. Published June 3, 2017. Accessed June 29, 2024. https://www.healthline.com/nutrition/does-nutrient-timing-matter#TOC_TITLE_HDR_3
