Pro Plates: Snacks | STACK
X

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

Pro Plates: Snacks

September 1, 2012 | Featured in the Back to School 2012 Issue

Must See Nutrition Videos

Athletes need to eat every few hours throughout the day to provide their bodies with a steady stream of nutrients. Snacking also elevates the metabolism, which burns body fat and prevents you from overeating at meal times.

“Keep your snack small,” says Dr. Kim Stein, GSSI scientist. “You don’t want too much sitting in your stomach, but rather just enough to rid your hunger or give you energy.”

Each of your two or three snacks per day should contain 200 to 350 calories, with approximately 20 grams of protein and 30 to 60 grams of carbs.

Banana with Peanut Butter

A medium banana clocks in at around 110 calories. Pairing it with a tablespoon of peanut butter for protein increases the calorie count to 200. If you’re a PB lover and go for two tablespoons, your snack will total 290 calories.

Banana and a Can of Tuna

If you choose tuna fi sh that’s been packed in water, two ounces will provide 70 calories and 12 grams of protein. Add a cup of sliced banana to boost your energy level with 130 more calories.

Low-Fat Greek Yogurt with Berries

A standard one-cup serving of two percent plain Greek yogurt will only set you back 170 calories while filling you up with 23 grams of protein and nine grams of carbs. Sweetening the snack with a half-cup of mixed berries adds 35 calories.

Graham Crackers

Four squares, or two whole graham crackers, are only 130 calories, but they don’t provide enough fiber or protein to sustain you. Solution: add a favorite nut or peanut butter. Spread on two tablespoons to add 180 calories, or go smaller with half that amount.

Power your performance by checking out the full STACK Fueling Guide.

More Cool Stuff You'll Like

Spice Up Your Healthy Cooking With These Lively Combos

The first summer I lived on my own, I had to learn to cook. I planned to eat my way to Dwayne Johnson proportions making the only meals I knew: plain...

10 Athlete-Approved, High-Protein Healthy Cereals

5 Ways to Fuel Your Early Morning Workout

Why You Need Dietary Fiber

Healthy (and Unhealthy) BBQ Ideas For Athletes

5 Nutritional Power Combos for Athletes

Fuel Up Fast With 4 Smoothies From the New York Giants

Where the Paleo Diet Falls Short

9 Athlete-Approved Peanut Butter Sandwiches

Brown Rice vs. White Rice: Does It Really Matter?

7 Foods That Are Ruining Your Workouts

Salad Showdown: Which Greens Are the Healthiest?

5 'Healthy' Side Dishes That Are Worse Than French Fries

Load Up on These Foods at Your Backyard Barbecue

Terrible Toppings: The 5 Worst Things We Put on Food

12 Foods Every Athlete Should Eat

The Case for Red Meat

3 Fruits and 3 Vegetables Athletes Must Eat

The Healthiest (And Unhealthiest) Ways to Eat Chicken

5 Delicious Ways to Make Junk Food Less Junky

How to Deal With Your Sugar Cravings

Small Change, Big Difference: 5 Foods You Should Buy Organic

6 Eating Mistakes That Undo Your Workouts

The Boston Cannons'

Are You Eating Too Much Protein?

Tips for Healthy Weight Gain

10 Easy Ways to Eat Real Food

Healthy Makeovers for 3 Classic Meals

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

5 Non-Boring Ways To Eat Chicken

5 Healthy Foods That Got a Bad Rap

How to Eat Organic Without Breaking the Bank

The Cheat Meal Day: Why It's Not So Smart

5 'Good Foods' That Might Be Bad for You

5 Foods That Are Stunningly High in Sodium

The 6 Worst Foods for Athletes

Diet Changes: 5 Tips to Help You Stick to Your Plan

How Undereating Can Make You Gain Weight

5 Protein-Packed Recovery Shakes

How Friends and Family Affect Your Food Choices

The Best Foods for Digestive Health

You Should Eat the Peel of These 12 Fruits and Vegetables

11 Food Services That Deliver Ready-Made Nutritious Meals

4 'Bad Foods' That Might be Good for You

Living Near Fast Food Could Increase Your Odds of Obesity

A Sneaky Food Additive Athletes Should Avoid

5 Ways Junk Food Can Mess With Your Head