High-Energy Snacks for Athletes: Fueling Performance and Recovery

Try to be sure that you are consuming at least 3 meals a day. From there, look for large gaps in time between your meals to identify where there may be opportunities to fit snacks in. If appetite is holding you back, consider which foods may pack plenty of energy in a small portion. This means, find foods you only have to consume a small portion to get plenty of calories. As an example, whereas snacking on a cup of broccoli may only provide 30 calories, a cup of walnuts will provide over 500 calories. Some foods are more energy-dense than others, by consuming these, you can keep calorie intake high while not feeling quite so full. Lastly – while it is often tempting for athletes to snack on things like chips, cookies, or fast food, that may not always be the best option for health and performance. We encourage our athletes that all foods can fit, but athletes should do their best to include foods which contain plenty of health and performance benefits beyond just the calories it provides. While chips may contain plenty of energy, it may not provide the same level of fiber, magnesium, or protein as pumpkin seeds as an example.

Here are some top high-energy snack ideas for athletes that are nutritious, tasty, and easy to prepare.

Peanut butter and banana sandwiches are a simple, yet highly effective snack for providing quick energy. Peanut butter is rich in protein and healthy fats, while bananas offer easily digestible carbohydrates and potassium, which helps prevent muscle cramps.

• Why it's great: A balance of protein, fat, and carbs to fuel muscles and keep energy levels stable.
• Tip: Opt for whole grain bread for added fiber and sustained energy.

Greek yogurt is packed with protein and calcium, which are vital for muscle recovery and bone health. Adding a drizzle of honey provides a natural source of carbohydrates for quick energy, while berries offer antioxidants that reduce inflammation.

• Why it's great: High in protein and antioxidants to boost recovery.
• Tip: Choose plain Greek yogurt to avoid added sugars, and top with a variety of colorful berries for extra vitamins and minerals.

A homemade trail mix is a convenient and customizable snack that provides a mix of fats, proteins, and carbohydrates. Include nuts like almonds and walnuts for healthy fats, seeds for fiber, and dried fruits such as raisins or cranberries for quick energy.

• Why it's great: Portable, nutrient-dense, and easy to prepare.
• Tip: Avoid store-bought mixes with added sugars or preservatives; make your own to ensure it's healthy and balanced.

Apple slices with almond butter are a delicious combination of carbohydrates and healthy fats. Apples offer a quick source of energy through natural sugars, while almond butter provides protein and fat to sustain energy levels.

• Why it's great: Perfect pre-workout snack that’s light but energizing.

Tip: Sprinkle a bit of cinnamon on top for added flavor and anti-inflammatory benefits.

A smoothie is an easy way to pack in a variety of nutrients that can fuel an athlete’s day. Use a base of almond milk or low-fat dairy, add a scoop of CorVive’s Protein + Collagen for muscle support, and include fruits like bananas or berries for natural sugars. You can also throw in spinach or kale for an added nutrient boost without affecting the taste.

• Why it's great: A refreshing, easily digestible option that delivers protein, carbs, and vitamins.
• Tip: Add a tablespoon of chia seeds for an extra dose of omega-3 fatty acids and fiber.

Eggs are a fantastic source of high-quality protein and essential nutrients like B vitamins, which help in energy production. Paired with whole grain crackers, this snack offers a mix of protein and slow-releasing carbs to sustain energy.

• Why it's great: Provides long-lasting energy in a simple, portable snack.
• Tip: Sprinkle some salt and pepper on the eggs for flavor, or add a few avocado slices for healthy fats.

Homemade or store-bought energy bars can be a convenient option for youth athletes on the go. Look for bars that are high in protein and fiber but low in added sugars. Ingredients like oats, nuts, seeds, and dried fruits can provide the energy and nutrients needed without the sugar crash.

• Why it's great: Great for quick energy before or after a workout.
• Tip: Make sure the energy bar has a good balance of macronutrients and no artificial ingredients.

Fueling athletes with high-energy snacks is essential for optimizing their performance, recovery, and overall health. Snacks that combine carbohydrates for quick energy, proteins for muscle repair, and healthy fats for sustained stamina are the perfect go-to options. Incorporating nutrient-dense snacks like CorVive’s Protein + Collagen can ensure youth athletes are getting the fuel they need to excel. Keep these snack ideas handy to help them stay energized and focused, both on and off the field.