It's easy for college athletes to forget meals when they have busy schedules with back-to-back classes, practices, and other obligations–but eating nutrient-dense foods before and after workouts or on off-days helps your body recover and perform at its best, which are musts for athletes. When you fuel your body properly, not only do you decrease your risk for chronic diseases, you also give yourself the energy you need to perform at your best. So how can busy athletes eat well?

Related: Need a Pick-Me-Up? 5 Easy Meals or Snacks for Athletes

We've got you covered–make sure that you are eating the right foods with the nutrients your body needs by choosing these quick and nutritious snacks:

1. Energy Bars

If you're looking for a quick and nutritious snack to pack for later, energy bars are a great option. Packed with protein, fiber and healthy carbs, they can help you refuel and recharge after a workout or race. And with so many flavors and brands to choose from, there's sure to be an energy bar that's perfect for you.

But not all energy bars are created equal. Some are full of junk and others don't have the nutrition you need to get through your day–especially if you're exercising. Be mindful to find ones that offer a healthy amount of protein and fiber and are low in sugars and saturated fats.

2. Homemade Trail Mix

Trail mix is a great snack for busy athletes! It is easy to make and is packed with nutrients that will help keep you energized and focused. 

This trail mix recipe includes whole grain cereal, nuts, dried fruit, and chocolate chips, however, you can customize it to your liking by adding or removing ingredients. This mix is a great way to fuel your body before or after a workout.

Related: Cooking with the Crew: 12 Options for Post-Workout Snacks

Ingredients:

1 cup whole grain cereal

1/4 cup nuts

1/4 cup dried fruit

1/4 cup chocolate chips

Instructions:

1. Combine all ingredients in a bowl.

2. Store in an airtight container.

3. Enjoy as a snack before or after a workout.

3. Greek Yogurt

Greek yogurt is packed with protein and calcium, and is a good source of vitamins B6 and B12. Greek yogurt is also low in carbs and calories, making it a great snack for athletes who are watching their weight. Athletes who eat Greek yogurt will have an easier time meeting their daily protein requirements, which can help them build muscle and recover from workouts. This snack is also very customizable–you can add berries, honey, or nuts for added nutrients.

Related: Dorm-Friendly Protein Yogurt Bowl

4. Fruit

Another great option is fruit, an easy, on-the-go snack that provides natural sugars and electrolytes that can help power your workout. Eat a piece of fruit before or after your workout to help replenish your energy levels–some great fruits to snack on include bananas, apples, oranges, and berries. Bananas are great for athletes, containing nutrients that help with muscle recovery after a strenuous workout. Many athletes find they have cravings for fruit while working out, so eating whole fruits is a great way to satisfy those cravings and get the nutrients your body needs.

5. Protein Shakes

Protein shakes are an easy and convenient way to get the protein your body needs to perform at its best. There are many different recipes and ways to make a protein shake, so you can find one that fits your taste and nutritional needs. Here are a few tips to help you make the perfect protein shake:

-Choose a high-quality protein powder. Look for one that is low in sugar and calories and high in protein.

Related: 3 Grab-and-Go Protein Drinks for Athletes

-Add healthy fats to help keep you full and help your body absorb the protein. Good choices include nut butter, avocado, and coconut oil.

-Watch your portions. A protein shake is not a meal replacement, so don't go overboard. A good rule of thumb is to use one scoop of protein powder per day.

-Make it tasty. Add some flavor to your shake by adding fruits, spices, or even chocolate.

Despite having a busy schedule, it is crucial to fuel your body with the nutrient dense foods it needs for optimal performance, keep your body running at its best, and prevent any potential health issues in the future. 
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* Originally published on February 17, 2023, by Kelly Wick