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.
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.
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.
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.
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.