Pre- and Post-Exercise Snacks

2-4 hours before exercise

  1. Sandwich with lean meat, piece of fruit.
  2. Pasta with tomato sauce.
  3. Cereal with milk.
  4. A bagel with peanut butter and honey, and a piece of fruit.
  5. English muffin with honey and low-fat yogurt.

30 minutes before exercise snacks

  • Honey-Energy Bars.
  • Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.
  • Honey Pretzel Dipping Sauce: Whisk 1 tbs. of your favorite spicy mustard together with 1 cup honey.  Makes enough dip for 8 servings of 20 small pretzel twists.

Post-exercise meals

  • Sandwich with 3 ounces lean meat, piece of fruit, pretzels, juice or milk.
  • Pasta with tomato sauce, whole grain bread, skim milk.
  • Cereal with milk, piece of fruit, toast with honey.
  • Bagel with peanut butter and honey, piece of fruit, skim milk.
  • 3 ounces lean meat, potatoes, cooked veggies, skim milk.

Food & Drink Ideas for the Team Cooler

  • Bagels.
  • Honey-Energy Bars.
  • Breakfast bars.
  • Crackers and peanut butter.
  • Pretzels.
  • Chex mix.
  • Fresh fruit (e.g., bananas, grapes, apples) or dried fruit.
  • Yogurt.