Have you ever been in a rush after your game and wanted something sweet, savory, and healthy to indulge in before rushing off somewhere else? Luckily, we have all the quick fixes to help you tackle your next snack attack!
We recently sat down with Jenna Ramirez, an athletic trainer at San Francisco State, to talk about nourishing snacks to eat after you perform on the field, diamond, court, mat, or pool. This selection of snacks is great to keep stashed up in your car, house, or workout bag. Creating a snack pack for yourself will allow you to never be without a treat when you need it the most.
Related: 9 Portable, Healthy Snacks For Athletes to Bring to Long Competitions
Post Game Fix
After games, to not immediately upset your stomach due to the adrenaline pumping through your body from high-level endurance, Jenna recommends that you eat something light or wait at least 30 minutes before fueling up with snacks that might upset your stomach. These snacks should include something high in protein and hydrating that will replace all the nutrients just lost.
Here is a variety of snacks that Jenna recommends for student-athletes following competition:
- Gatorade Protein Shakes
- Chocolate Milk
- Protein Bars
- Muscle Milk
- Protein Muffins or Cookies
- Greek Yogurt
- Egg and Cheese Sandwich
- Fruit (not too much because some contain lots of sugar)
- Veggies (especially bell peppers)
Related: Nutrition for Athletes: Overview
If you were to carry one thing in your sports bag, Jenna highly recommends drinking chocolate milk right after a workout or competition. This can be a special homemade recipe or ones bought from the stores. Every chocolate milk is not made equal or tastes the same–the key is finding the one that makes you the happiest, which means a lot of taste testing. Some popular brands of chocolate milk that I have seen throughout my time as a college athlete include Horizon, Nesquik, Yahoo, and Fairlife.
Homemade Recipe
If you are still having trouble finding the snack that works for you. Another choice can be to make your own snacks. Here are a variety of recipes that you can include in your Post Game Stash:
- Chocolate Protein Muffins Recipe | Allrecipes
- Lower-Carb Banana Protein Muffins Recipe | Allrecipes
- Chocolate Protein Cookies Recipe | Allrecipes
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* Originally published on June 30, 2022, by Daesha Harper
