10 Simple Evening Snacks Suggestions for an Athlete

October 30, 2013


Contributed by sports nutrition expert Jenna Stranzl, http://jennastranzl.com/.
As an athlete, it is important to fuel your body every 3-4 hours.  This is much different than the saying “You shouldn’t eat anything beyond 7PM.”  Choosing a balanced evening snack is to your advantage because of the body’s demands as an athlete.  For example, it is essential as an athlete to stock up your muscles with glycogen (the stored form of carbohydrate) well before practice/performance.  Kind of like going on a road trip, you need to fuel up before going for the long haul.  Make sure an evening snack includes both carbohydrate, protein, and may also include a small amount of fat.
  1. 1 glass of low-fat chocolate milk and a banana
  2. One bagel with peanut butter or low-fat cream cheese
  3. 1 bowl of cereal with low-fat or skim milk
  4. 1 medium fruit with low or non-fat yogurt, topped with almonds
  5. ½ turkey or lean ham sandwich with lettuce, tomato, mustard, and one slice of cheeseor ½ peanut butter and jelly sandwich
  6. One bowl of oatmeal with fresh fruit
  7. 1 ½ graham cracker sheets  (OR 12-grain bread) topped with peanut butter and sliced banana
  8. ¼ cup of mixed nuts with ¼ cup of dried fruit
  9. 1 granola bar and a cup of low-fat yogurt
  10. 1 low-fat string cheese and 2 ounces of crackers

Or, you may also mix and match one carbohydrate and protein source from each box:

Carbohydrate                                                                        Protein

  • Banana
  • ¼ cup dried fruit
  • Granola bar
  • 1 handful of animal crackers
  • 1 cup whole-grain cereal
  • 1 handful of pretzels
  • 1 bagel
  • 1 english muffin
  • 1 slice toast
  • 1 pita
  • Cup of fresh fruit
  • 1 cup 100% fruit juice
  • 1 packet of oatmeal
  • 1-2 ounces of crackers
  • 4 Fig Newtons
  • 2 tbsp peanut butter
  • Handful of nuts (any)
  • 2 tbsp low-fat cream cheese
  • 1 slice cheese
  • 1-2 ounces of lean deli meat (turkey, ham, etc.)
  • 1 cup low-fat yogurt
  • 1 cup low-fat milk
  • ½ cup cottage cheese
  • 1 cup chocolate milk
  • 1 low-fat string cheese
  • ½ can of albacore tuna (in water)
  • 1 cup soy milk


Also make sure you always are on top of your fluid intake.  With a snack, drink a glass of water to help yourself keep hydrated.

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