Three Portable Energy-Boosting Foods | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Three Portable Energy-Boosting Foods

January 7, 2011

Must See Nutrition Videos

Sitting in school all day presents a challenge to your eating schedule. Rest assured—you can fuel up between classes  with quick, portable foods that keep well in your backpack or locker throughout the day. Pack these portable snacks to maintain high-energy stores so you can head to after-school practice ready to burn instead feeling burned.

Dry Cereal
A single-serving box is an easy way to deliver energy to your muscles, because it contains complex carbohydrates, a source of glycogen. "Simply put, your body needs energy to perform at its best, and you get that energy from glycogen," says nutrition expert Jen Ochi. Approaching practice, opt for one with low fiber content [under five grams], like Cheerios, Rice Krispies or Corn Flakes. If you’ve got nothing on the workout agenda, go for a higher fiber cereal [five or more grams] like Shredded Wheat, Grape Nuts or Raisin Bran.

Energy Bar
An energy bar offers essential fuel (calories and carbs) for your muscles to burn, says Kristine Clark, director of sports nutrition at Penn State University. Choose a bar with up to 350 calories, 35 to 45 grams of carbs, five to 10 grams of fat and 10 to 20 grams of protein. Clark suggests consuming one about two hours prior to a workout so your body can digest it. If you’re short on time, eat just half [see a list of recommended bars here].

PB&B Sandwich
Prep for practice by topping off your energy tank with carbs. According to sports nutritionist Liz Applegate, “Carbs fuel your brain, and keep it alert and ready for hand-eye coordination and accuracy.” She suggests a PB&B sandwich—a slice of whole-grain bread with a tablespoon of peanut butter, topped with banana slices and drizzled lightly with honey—to give your body “the energy you’ll need to go the distance.”

Photos:  chezpei.com

Sarah Gearhart
Sarah Gearhart
More Cool Stuff You'll Like

5 Non-Boring Ways to Eat Salmon

STACK Easy Salmon Recipes Easy Salmon Spread Recipe Easy Oven Steamed Salmon Fillet Recipe Easy Salmon & Vegetable Skewers Recipe Easy Smoked Salmon...

A Recipe for Healthy Turkey Burgers

Vegetarian Recipes for the Carnivorous Athlete

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

4 Post-Workout Shakes for Recovery and Building Muscle

7 Easy-to-Make Recipes for Gluten-Free Snacks

Recipe Makeover: Healthy Stuffed Mushrooms

5 Healthy Stuffing Recipes for Turkey Day

Start Your New Year With These Holiday-Inspired Smoothies

Healthy Snack Recipes for Hungry Athletes

Gain or Lose Weight With Oatmeal Pancakes

5 Quick and Easy 5-Ingredient Recipes

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

3 Recipes to Spice Up Chocolate Milk

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

5 Healthy Recipes to Start Your New Year

Weight Loss and the Mediterranean Style Diet

5 Non-Boring Ways to Eat Ground Turkey

'Ultimate Oatmeal' Recipe For Runners

3 Holiday Recipes that Won't Ruin Healthy Habits

Paleo-Friendly Meals for CrossFit Athletes

6 Simple Power Recipes for Vegetarian Athletes

4 Easy Recipe Substitutions for Take-Out Food

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

A Better Baked Ziti

Fuel Your Next Run With This Homemade Energy Bar

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

6 Delicious and Healthy Overnight Oatmeal Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

7 Delicious Muscle-Building Smoothie Recipes

Kait's Meal of the Month: Crock Pot Beef Stew

Kait's Meal of the Month: Healthy Chicken Piccata

Make Gains With This Post-Workout Shake Recipe

6 Ways to Liven Up Your Winter Diet With Citrus

Simply Roasted Sweet Potato Recipes

3 Summer Shakes That Boost Athletic Performance

4 Athlete-Friendly Microwave Meals

Easy Thanksgiving Leftover Meals

Delightful Desserts for the Grill

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Kait's Meal of the Month: Eggplant Turkey Boats

Cooking for the Cooking-Inept: The Slow Cooker, Explained

Protein-Packed Smoothies Without Protein Powder

Kait's Meal of the Month: Roasted Spaghetti Squash

5 Non-Boring Ways to Eat Eggs

3 Power-Packed Milkshakes to Boost Recovery