Getting the right food in before practice to optimize your performance can be confusing and difficult, but it doesn’t have to be. Go simple with these grab and go options. Below is a list that includes a variety of options from backpack safe (squish safe), grab on the way out the door and ones that can just be kept as a mini stock pile in the car or locker.
The important thing for most athletes prior to a practice or a game is to get sufficient carbohydrates in, as that is the main source of energy used during a practice/game. We are looking for fast acting carbohydrates that will be easy on the stomach, meaning we want a carbohydrate source that is not going to take a long time to digest or stay in the stomach for an extended period of time because we want that energy available to use right away.
Snack Ideas:
Peanut butter and honey (or jelly) sandwiches
Whole grain bread if your stomach tolerates it prior to a workout, otherwise find a low fiber bread (2 grams or less per serving)
Fruit and jerky
Plenty of electrolytes with the salt from the jerky and potassium, magnesium and more from the fruit!
Fruit and peanut butter can be an option as well, just be cautious with the amount of peanut butter used due to the fat content - could create some discomfort in your stomach during practice if too much is consumed. The Justin’s peanut butter pouches or ones that are similar make transporting/keeping in a backpack a bit easier and a great way to keep portions consistent to minimize GI distress.
Sports drinks
If you have a hard time eating pre game/practice, you can still get the pre-fuel your body needs from liquids like a sports drink. This is not the time that diet products will work, your body needs the sugar, so make sure it a sugar containing variety.
Low fat yogurt
Easy to slurp down fast and can be a great combo of carb and protein
Oatmeal - hot or cold
Make with milk (white or chocolate) for ~8 grams of protein added in and then add your mix ins for flavor - fruit, dried fruit, chocolate chips, cinnamon, etc.
Cottage cheese with fruit
Great source of sodium, protein and carbs (from the fruit)
Graham crackers with a nut/seed butter
Feel free to layer in some dried cranberries or chocolate chips to add some extra flavor
Gold Fish or other crackers (Ritz, Cheez Its, etc)
Crackers and tuna
Feel free to add in some mayo or avocado if plain is too dry for you, just makes it a bit less convenient!
Bars - Lara bars, RX bars, GoMacro Bars, Enjoy Life bars (for my food allergy athletes out there), Kind Energy bars, That’s It bars
Fruit leathers
Dried Fruit and a cheese stick
Apple sauce pouch/cup (may need a couple of these)
Drinkable yogurt
If you want to get help with figuring out what the best pre-practice/game eating routine is for you, schedule an appointment with your dietitian! Optimize your nutrition to optimize your performance.
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