Student-athletes live in a fast-paced world, managing class, practice, and study schedules. This makes it hard to find time to eat, much less sit down to three solid meals daily. Smaller, more frequent meals can help them fuel their bodies for quality workouts and good health. Well-balanced snacks also help bridge the gap between mealtimes, providing athletes with extra servings of protein, fruits, vegetables, or calcium-rich dairy foods.

There's no magic number of meals or snacks for an athlete. Most important is how they distribute fluids and nutrition throughout the day. A good rule for active student-athletes is to eat every four hours. So, if you eat at 7 a.m. (never skip breakfast!), then be prepared to eat again at 11 a.m. or noon; you’ll likely be hungry again around 3-4 p.m. If a student-athlete has an afternoon practice, they'll need to eat before to provide energy for the workout.

But not all snacks are created equal. Snacking on doughnuts, candy bars, cookies, chips, or energy drinks won't provide the nutrients student-athletes need for optimal health and athletic performance. When choosing snacks for student-athletes, avoiding ultra-processed foods and low-nutrient sugary beverages is smart. Choose nutrient-dense snacks that provide protein for strong muscles, carbohydrates to fuel the body, and fluids to rehydrate.

Nutrient-rich dairy foods like milk, cheese, and yogurt can help build well-balanced meals and snacks. Hydrating with milk can help with muscle recovery after exercise. Some research suggests that milk may be better for rehydration than sports drinks. Real cow's milk protein content helps build muscle tissue, and its electrolytes help with fluid balance and nerve conduction. Offer milk with meals or pack shelf-stable milk cartons in lunch boxes and gym bags.

The protein content of milk can help improve performance and reduce muscle soreness, tiredness, and functional losses. Calcium-rich dairy foods like yogurt and cheese can help prevent stress fractures and osteoporosis. Keep Greek-style yogurt on hand after school or before practice snacks for twice as much protein as regular yogurts.

Regarding snacks for busy student-athletes, plan to ensure you have healthy foods available when they need them. Here are some sports dietitian-approved snacks for any student-athlete.

Cereal: Unfrosted cereals can be eaten alone or mixed with nuts, raisins, or dried fruits and taken on the go. Pair with yogurt or a glass of milk to drink.
Yogurt: Greek yogurt makes an excellent base for fruit, nuts, or granola. Drinkable yogurts offer an easy and delicious portable protein source.
Instant oatmeal: Make oatmeal with calcium-rich milk instead of water. Add chopped nuts and raisins.
Crackers: Whole-grain crackers pair well with protein-rich cheese, hummus, or peanut butter.
Nut butter: Spread nut butter on a banana, bagel, or rice cake. Purchase individual cups for portion control and portability.
Pretzels: Try various sizes and shapes of pretzels. They are perfect for pre-practice or game snacks.
Fruit: Fresh fruits like apples, oranges, and bananas travel well in gym bags. Berries, melons, and tropical fruit go well in lunchboxes or game-day coolers.
Baked potatoes: Microwave baked potatoes in minutes and eat them hot or cold. Add cheese for protein and calcium. Sweet potatoes are also an option.
Sandwiches: Do not underestimate the power of a PB&J or turkey and cheese on wheat. Sandwiches are easy to prepare and portable. They can be eaten before exercise, during breaks, and after to quickly refuel. Pair with chocolate milk during breaks or after workouts to restore and repair the body.
Cheese: Cheese sticks, cubes, or cottage cheese provide protein and pair well with crackers or fruit.
Bagels: Toast bagels and top them with cheese, cream cheese, or peanut butter.
Popcorn: The snack-size microwave light versions of popcorn are just the right size for on-the-go.
Vegetables: Baby carrot sticks in individual packages and cut-up and washed broccoli or cauliflower are readily available at the supermarket. Take them along with a snack-size container of a light salad dressing dip.
Tuna: A can of the water-packed tuna snack size goes well with crackers and fruit.

Using print, TV, and the radio, Rebecca Turner translates the complex world of nutrition into understandable and achievable concepts. Purchase her books Mind Over Fork and Enjoy Good Health on Amazon. On weekdays, she hosts Good Things with Rebecca Turner on SuperTalk Mississippi. Connect with her online at RebeccaTurnerNutrition.com.

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