Whether you're traveling overnight or spending the whole day, a long competition can do a number on you! One of the best ways to keep your energy up and take care of yourself at these competitions is to make sure you bring food. Here are a few of the best snacks you need to bring next time you find yourself at a long competition.
- Fruit
One of the most important and healthiest snacks to bring are fruits. Whether it's apples, tangerines, strawberries, grapes, blueberries, or pineapples, fruit can provide a tasty and healthy snack to give you a great energy boost to make sure you're not sluggish when you compete. Pair it with the protein of your choice for a great recovery snack!
2. Energy Drinks
Another essential for some athletes are energy drinks. Take caution with these as there is a recommended caffeine intake and they can lean on the sugary side. Popular energy drinks include Celsius, Monster, Bang, or even RedBull. The worst side effect from energy drinks are the crashes in energy they end up causing so, make sure you time it to when you compete. For some athletes, coffee, tea, or sports drinks may be a better option.
Related: 3 Energy Drinks for Athletes
3. Sandwich Ingredients
A strange addition, but a good old sandwich can definitely help keep energy levels high for longer competitions. And they're great to share–bringing a loaf of bread, peanut butter, and grape jelly can give you and your teammates a whole supply of peanut butter jelly sandwiches.
4.) Fruit snacks
Another popular snack to bring and share with everyone: fruit snacks. They come in smaller bags, so they are the perfect size to fit in your bag without taking up too much room, plus they're basically sugar so they're a great source of quick carbs. And given all the different flavors that they come in, fruit snacks add a quick burst of flavor and are a surefire crowd pleaser.
5. Nuts/Granola Bars
Falling into the same category, nuts and granola bars provide a great source of protein. They are convenient and crunchy without as much after taste from artificial flavoring or added sugar. Plus, both come in single-serve packs, so they're a quick grab-and-go option perfect for busy athletes!
Related: Carbohydrates: What They Are, and Why Athletes Need Them
6. Vegetables
Just as important as fruits or any other essential healthy snack, vegetables have to be on the list. The key is to bring convenient ones that don't take up as much space in your bag. Some good choices include: baby carrots, celery sticks, grape tomatoes, cut up bell peppers, or even cut up cucumbers.
7. Protein
Although this addition seems broad, there are many different options you can choose. The key is to make sure you eat good sources of protein throughout the day to keep your energy level up. Things like grilled chicken, deli meats, or any other source of protein you could think of can make great snacks. Bringing a shaker bottle and your protein powder of choice is also a good portable option.
8. Rice Krispies
It may come as a surprise, Rice Krispie Treats can be a great source of energy for athletes (and they go down easily, too!). These sweet and convenient treats can help give you that extra boost and get you ready for your competition in a pinch.
Related: Food for Thought: Why Pizza Is the Best Carbo-load Meal
9. Sports Drinks
A final necessity for athletes sports drinks. Many drinks are filled with electrolytes, vitamins and nutrients that support athletic activities and help you recover faster (plus, they taste great!). Some popular drinks used by athletes are Body Armour, Gatorade, Powerade, or even plain coconut water. Sports drinks come in packets or bottles, with added sugar or sugar-free, and with or without caffeine added, too, so the possibilities are endless!
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* Originally published on May 24, 2022, by Catherine Light