You Can Cheat, These Are 7 Types Of Healthy Snacks For Athletes

Illustration of healthy snacks for athletes (Unsplash/Alexander Mils)

JAKARTA – Although eating rules need to be very disciplined, athletes also snack. But of course not random. All calculated including the levels of nutrients, carbohydrates, calories in the snack. Of course, they avoid salty and greasy potato chip snacks.

Many experts say that the athletes made a big break. They pay close attention to what and when they eat and drink. Here's a guide from sports dietitian Christine Rosenbloom, Ph.D., RD, CSSD. related to the snacks most often enjoyed by athletes.

1. Almond

One ounce of almonds provides 170 calories, 6 grams of protein, 3.5 grams of fiber. Plus 75 mg of calcium and 7.4 mg of vitamin E. Almonds have the highest nutrients compared to other types of nuts.

2. Cereal, milk and fruit

Whole grain cereals and low-fat milk provide carbohydrates and protein. Not to mention if you add fruit. Then complete the needs of carbohydrates, protein, vitamins and minerals.

It's good to choose cereals from whole grains and combined with fruit. So don't be afraid of the body being less fit But keep in mind, this snack is eaten at maximum calorie burning. Athletes are indeed inseparable from burning calories. However, even so, it is not arbitrary to choose snacks.

3. Low-fat yogurt

Low-fat Greek yogurt is thicker than other yogurts. Protein it contains 23 grams per serving. But the calcium content is less than regular yogurt. Add fresh fruit to make it complete if consumed after activities.

4. Figs and dates

Athletes also love cookies. But the choice of cookies is made of figs and dates. Both have nutritional value. In the form of complex carbohydrates.

Dried figs or dates and raisins are consumed for an increase in fiber. This is a great snack to replenish glycogen in the muscles.

5. Fresh fruit and low-fat cheese

Slices of apple or pear mixed with a low-fat cheese such as 50% Cabot Vermont cheese. This composition provides protein, calcium, and natural sugars and fiber in fresh fruit.

Illustration of athletes snack, low fat cheese and fruit (Unsplash/Farhad Ibrahimzade)

6. Low-fat chocolate milk

Low-fat chocolate milk is drunk after strenuous exercise. Many athlete teams also provide high-quality protein and carbohydrates. This is necessary to stimulate muscle growth. Milk itself provides 9 essential nutrients, calories, protein in a 1 cup dose.

7. Peanut Butter Sandwich

Peanut butter on whole grain bread is an easy-to-carry snack. Peanut butter contains heart-healthy fats and is high in protein.

Homemade popcorn is also as low in fat as whole grains. This snack can be a reference too. When popcorn is sprinkled with parmesan cheese as much as 2 tablespoons can add protein and 120 mg of calcium. Avoid mixtures that contain sugar like caramel.

All types of snacks of the athletes were counted according to their movement activity. Almonds, popcorn, dried fruit and whole grain cereals are tops. Usually mixed with fresh fruit or vegetables that give it a different taste.