Three square meals a day are not enough to fuel today’s athletes. You need healthy snacks throughout the day to top off your tank prior to workouts and competitions.

“Athletes will feel better going into practice if they’ve eaten something throughout the day,” says Dr. Kim White, senior scientist at the Gatorade Sports Science Institute. “Otherwise, their energy could be at a low point when they start their practice.”

Schedule a quick, healthy snack between meals. Dr. White recommends these options to keep your energy at a high level.

Pretzels
Crackers and cheese
Granola bar
Graham crackers with peanut butter
Trail mix