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Georgia Southern University Athletics

Healthy Snacking

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The mission of Georgia Southern Athletics is to support student-athletes through proper nutrition and hydration. Adequate fueling is a key component in helping student-athletes to achieve optimal game day performance. Dietetic interns work with student-athletes and collaborate with coaches to promote nutrition education.
 
Macronutrient Guide  |  Healthy Snacking  |  Fueling Athletes and Game Day Nutrition  |  Meal Prep Ideas  |  Hydration
Sports Nutrition Related Concerns  |  Recovery Nutrition  |  Helpful Websites

Sports Nutrition Home Page

Healthy Snacking
• Energy-Boosting Snacks
Healthy snacking throughout the day is an important part of an athlete’s diet! Snacking can help improve
recovery, boost mental performance, and manage weight. It is also important to be able to recognize the signs of hunger. Signs of hunger include irritability, fatigue, shakiness, headaches, and poor concentration. In addition, healthy snacks are different from treats. Healthy snacks provide the body with nutrients that provide energy and help the body recover faster. Treats such as candy bars, chips, or fried foods contain “empty” calories and do not provide proper nutrition for fueling and can slow recovery.

• Packing Ahead
Tips for healthy snacking:
1. Plan ahead. Spend five minutes before bedtime preparing/packing snacks for the next day.
2. Establish a snack routine. Consuming a meal or snack every two to three hours will help prevent feeling over hungry, achieve weight goals and ensure you have enough fuel for practice and recovery.
3. Distinguish snacks versus treats. Healthy snacks are nutritious and satisfy hunger.
4. Keep snacks easily accessible. Place portable, non perishable snacks in your school bag, gym bag and/or locker for quick access to fuel when you need it.
5. Stick to your schedule. There is always time for healthy snacks. In less than five minutes, you can eat a banana or drink a glass of low-fat chocolate milk.
6. Be money-wise. Most healthy snacks are inexpensive. For example, bananas, raisins, granola bars and jerky all cost much less than energy bars.

Reference: http://www.sportsrd.org/wp-content/uploads/2017/09/Healthy-Snacking-Fact-Sheet-WEB1.pdf

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