Amy Smith-Shively

Student-athletes lead hectic lives, often juggling practices before and after school, along with traveling long distances for games or meets, sometimes returning home late at night. Providing balanced and appealing meals and snacks that fulfill their nutritional needs can be a challenge. Include various food groups like grains, lean protein, low-fat dairy, as well as fruits and vegetables. If the meal includes perishable items such as lunch meat, eggs, cheese, yogurt, or cut fruits and veggies, ensure they are kept cold with ice packs and stored in a cooler or insulated lunch bag. Here are ideas:

Combine food groups to build satisfying snacks. Be creative! Here are suggestions to get you started:

Tortilla topped with peanut butter or nut butter and banana slices

Trail mix made with nuts, seeds, dried fruit and whole grain cereal

Yogurt with fresh or frozen berries and granola

Turkey or ham and a slice of cheese rolled around a pretzel rod

Vegetables with hummus or ranch dressing

Apple with peanut butter or nut butter

Turkey, ham and/or cheese sandwich on whole wheat bread

Low-fat cottage cheese with fruit and crackers

Fruit smoothie made with yogurt or milk (works well to freeze ahead of time and let thaw in a cooler)

Energy bites

meals and snacks for student-athletes