• Whether you are a competitive athlete or just trying to eat healthy, getting enough of the right nutrients at the right time is important. Snacks can help meet daily calorie, carbohydrate, protein and fat needs. Snacks also help to control appetite throughout the day.

Timing is everything. For crossfitters (and other athletes) having a well-timed snack before and/ or after a workout can boost stamina, improve recovery and help with training adaptation.

Prior to workouts (1-2 hours before) snacks should be:

•             High in carbohydrate (not sugar)
•             Low in fiber
•             Low in fat
•             High in fluids (fruits)
•             Moderate in protein
•             Moderate-high in salt (for heavy sweaters or on hot / humid days)

 Post-workout (30-60 min after) snacks should be:

•             High in carbohydrate (not sugar)
•             Moderate in fat
•             High in fluid
•             Moderate-high in protein
•             Moderate-high in salt (for heavy sweaters or on hot/ humid days)

Whole grains, vegetables, fruit, low-fat dairy, nuts, seeds and lean protein can be combined in many ways to make portable tasty snacks. Try packing snacks ahead of time to bring to work or to the gym. Below are some smart snacking ideas:

• 1 Tbsp. Peanut butter on a medium apple or whole wheat crackers
• 1 Oz. Low-fat cheese & 1 serving of fruit (laughing cow + medium pear)
• Smoothie with 1 scoop protein powder (one that is low in sugar), ½ banana, 1 Tbsp. almond butter, 1 C reduced fat milk.
• ½ turkey sandwich on whole wheat bread
• 6 oz. of low-fat yogurt or cottage cheese with ½ C. of fruit
• ¼ C of trail mix (nuts & dried fruit)

Source: Academy of Nutrition and Dietetics. Snacking for Adult Athletes, Smart Snacking for Adults.