
Are you always hungry? Overeating at night? Do you get easily fatigued or aren’t recovering from workouts? It sounds like you aren’t snacking enough!
Diet culture has made us feel bad for snacking but athletes need snacks to keep up with the demands of training! Athletes should eat a meal or snack every 2 to 3 hours throughout the day for athletic performance and recovery.
Regular snacking can help you meet your daily energy needs, fuel for workouts, recover from training, and prevent overeating later in the day. The best healthy snack for athletes depends on whether it is to fuel a workout, recover from training, or keep you satisfied and energized between meals.
Pre-Exercise Snacks for Athletes
Many athletes avoid eating before training, especially in the morning, because they don’t have an appetite, don’t leave time to eat, or experience GI issues during training. If this sounds like you, you might not be fueling with the right foods or are eating too close to training.
Pre-Workout Carbohydrates
An athlete’s fueling needs before exercise depend on the duration and intensity of training. Foods high in simple carbohydrates are easily digested and provide energy for training.
Carbohydrates are the most important nutrient to provide quick energy during endurance training and racing. Think of them as the fuel that drives us towards the finish line! The closer snacking is to exercise, the more you should focus on carbohydrate-rich foods.
Simple carbohydrates are the most easily digested, while protein, fiber, and fats are slower to digest and may cause GI distress when consumed too close to training.
When should I eat my pre-workout snack?
The biggest consideration in choosing pre-training meals and snacks is the time it takes to digest. Focus on quick, easily digestible carbohydrates 30-90 minutes before training.
It’s important to make time to eat before training in the morning for energy and preventing fatigue during your workouts. A longer run or swim requires more carbohydrates and should be eaten 2 to 4 hours before training for proper digestion.
How many carbohydrates should I eat before exercise?
The level of intensity and duration of your workout determines how many carbohydrates you should consume before training. Longer and higher intensity workouts will require more carbohydrates per hour to maintain glycogen stores and energy levels.
If you’re not meeting your fueling needs or feel overwhelmed with all the misinformation out there, my Nutrition for Endurance Athletes eBook is a great resource for pre-, intra- and post-training fueling!
Endurance Exercise Duration | Carbohydrate Needs |
30 – 60 min | < 1 gm carbs/kg |
60 – 90 min | 1 gm carbs/kg |
90 min – 2.5 hours | 2 gm carbs/kg |
> 2.5 hours | 3 – 4 gm carbs/kg |
Pre-Workout Snacks for Athletes
- Banana
- Graham Crackers
- Toast
- Muffin
- Bagel
- Applesauce
- Dates or Dried Fruit
- Yogurt
- Fruit Juice
- High-Carb Sports Drink or Energy Gel

Post-Exercise Snacks for Athletes
If you’re putting off eating after workouts, you’re likely not getting the most of your training! It’s important to eat quickly after endurance training to replenish your depleted glycogen stores, replace fluids and electrolytes lost, and maximize muscle repair.
Athletes should eat a snack with protein and carbohydrates immediately after training if you are not able to eat a full meal. Even with the addition of a post-workout snack, it is important to get a bigger balanced meal with protein, carbohydrates, and fat within 1 to 2 hours of training.
Macronutrients for Post-Workout Snacks
In order to maximize recovery, endurance athletes should eat a 2:1 or 3:1 carbohydrate to protein ratio. Focus on consuming 15 to 25 grams of protein combined with carbohydrates immediately after exercise to improve muscle strength and recovery, as well as restore glycogen stores.
This is important to reduce inflammation, prevent soreness and cramping, and improve your overall energy!
Post-Workout Recovery Drinks
Recovery drinks high in carbohydrates and protein can be a great post-workout snack if you struggle with low appetite or GI issues after exercising. Every athlete has different hydration needs but aim for 24 oz of fluids for every pound lost during training.
Be aware that many recovery drinks are high in protein but very low in carbohydrates. In that case, combine your drink with carbohydrate-rich foods like cereal, fruit, or smoothies.
- Fairlife Chocolate Milk
- Core Power Protein Shakes
- Fruit Smoothie with Protein Powder
- Skratch Labs Recovery Drink Mix
- Tailwind Recovery Mix
- SiS Rego Recovery Drink Mix
- Gu Energy Roctane Protein Recovery Drink Mix

Recovery Snacks for Athletes On-the-Go
Keep a cooler in your car or gym bag that keeps your snacks cool and available immediately after your workout to get a jumpstart on your recovery. Look for foods that provide both protein and carbohydrates to maximize recovery after your workout.
- Chobani Greek Yogurt Drinks
- Perfect Bars
- GoMacro Bars
- Peanut Butter and Jelly Sandwich on Whole Wheat Bread
- Overnight Oats
- Rx Bars
- Cottage Cheese with Fruit
- Dried Fruit with Nuts
- Dates with Peanut Butter

Balanced Snacks for Athletes
As an athlete, you can fuel before, during, and after your workouts but it won’t mean anything without a solid nutrition foundation. Athletes should be eating every 2-3 hours to keep up with the demands of training, including multiple snacks every day.
A balanced snack will contain protein, carbohydrates, and fat to keep you satisfied, maintain glycogen stores, and help with muscle recovery! This is a great time to get some fiber in to help maintain blood sugar levels and keep hunger at bay.
Download my FREE Balanced Snacks for Athletes guide! It’s perfect to print and hang on your refrigerator when you need guidance for snacking!

Canned Tuna with Crackers
A 5 oz can of tuna has 30 grams of protein and a great source of omega-3 fatty acids. Combine tuna with whole-grain crackers or veggie sticks for a balanced and satisfying snack! These are also great pantry staples with long shelf lives that make snacking easy and delicious.
Hummus with Veggies or Pita
One half cup of hummus has 10 grams of plant-based protein and is rich in heart-healthy fats and fiber. Dip carrots or celery in hummus for a filling snack or up your carbohydrate intake with some pita chips!
Greek Yogurt with Granola
Greek yogurt is a great source of protein for muscle strength and recovery, calcium for bone health, and vitamin B12 for a healthy nervous system. It also has more protein than other yogurts with 20 grams of protein per one cup. Top off your parfait with granola or fruit for a sweet, protein-packed snack.
English Muffin with Nut Butter
Nut butters like peanut butter, almond butter, and cashew butter are high in protein (8 grams per 2 tbsp), healthy fats, B vitamins, and antioxidants making them a great staple for athletes. Spread your favorite nut butter on an English muffin, whole wheat toast, or a bagel, and top with fruit for a great snack option.
Dried Fruit with Nuts
Similar to nut butter, nuts are a great snack! Peanuts, almonds, walnuts, cashews, and pistachios have the most protein per serving so grab a handful and combine with fruit for a snack with protein, fats, and fiber! Dried fruit is a great shelf-stable snack that combines in many varieties to get vital micronutrients and carbohydrates.
Bagel with Cream Cheese
Bagels get a bad rep from the diet industry but are an energizing and delicious snack perfect for athletes. Add some of your favorite cream cheese or make a sandwich with eggs and cheese for a balanced source of protein and fats.
Eggs with Toast
This classic breakfast makes for a perfect snack any time of day. A slice of whole wheat bread has 2 grams of fiber and each egg has 6 grams of protein making it a power snack for athletes between meals.
Cottage Cheese with Berries
If you’re on social media, you know that cottage cheese is having a real moment! Just one cup of cottage cheese has 25 grams of protein and is a great source of sodium to help replenish electrolytes from sweating. Top it off with berries or your other favorite fruits for some fiber and important vitamins and minerals.
If you’re not meeting your nutrition needs while training or need help planning your nutrition for the big race, check out how I can help you with 1:1 Nutrition Coaching.