Food for athletics part 2: A giant list of great snack and meal suggestions
Did you miss Part 1? Check it out here.
Suggested meals for pre-event eating
We’re all about keeping you healthy, strong, free from injury, and performing your best! So with that in mind, Mark Robinson, put together a big list of great snack and meal ideas for all the athletes out there.
| 1 Hour or Less | Serving Size | Grams of Carbohydrates |
| Food bar | 1 bar | ~ 47grams |
| Raisins | Small box (2.5 oz.) | 34 grams |
| Banana | 7 oz. | 31 grams |
| ½ Bagel | 2 oz. | 26 grams |
| Pretzels | 20 pieces | 22 grams |
| Fig bar (2) | 1 oz. | 20 grams |
| Applesauce | 4 oz. | 14 grams |
| Sports drink | 8 oz. | 14 grams |
| Toast | 1 slice | 14 grams |
| Crackers | 5 crackers | 10 grams |
*** Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other stimulants.
| 2-3 hours before | Serving Size | Grams of Carbohydrates |
| Baked potato (plain) | 1 large | 58 grams |
| Cereal (whole grain)/ low-fat milk (1%) | Cereal: 1 cupMilk: ½ cup | Cereal: 47 gramsMilk: 8 grams |
| Bagel (whole grain) with peanut butter | 1 bagel2 tbsp peanut butter | Bagel: 47 gramsPeanut butter: 8 grams |
| Fruit smoothie | 12 fl. oz. | 47 grams |
| Food bar (oatmeal raisin walnut) | 1 bar | 43 grams |
| Oatmeal (instant)/ low-fat milk (1%) | Oatmeal: 1 cupMilk: ½ cup | Oatmeal: 26 gramsMilk: 8 grams |
| Yogurt (nonfat) | 1 cup | 33 grams |
| Pancakes/ waffles (from mix) | 2 pancakes (about 5” in diameter) | 20 grams |
| Fresh fruit (chopped apple) | 1 cup | 19 grams |
| 4 or more hours before | Serving size | Grams of Carbohydrates |
| Pasta/ Chicken/ Vegetables | Pasta: 1 cupChicken: 4 oz.Vegetables: 1 cup | Pasta: 60 gramsChicken: 0 gramsVegetables: 6 grams |
| Grilled chicken/ rice (white)/ fruit (chopped apple) | Chicken: 3 oz.Rice: 6 oz.Fruit: 1 cup | Chicken: 0 gramsRice: 44.4 gramsFruit: 19 grams |
| Granola bar (oatmeal raisin walnut)/ sports drink | 1 barDrink: 8 oz. | Bar: 43 gramsDrink: 14 grams |
| Liquid meal replacement | 1 can (11 fl. oz.) | 40 grams |
| Fruit juice | 6 oz. | 18 grams |
| Turkey sandwich (w/3 slices deli meat, 2 slices whole wheat bread, low-fat mayo)/ baby carrots | Turkey: 1 sliceMayo: 1 tbspBread: 2 slices7 carrots | Turkey: 0 gramsMayo: 0 gramsBread: 24 gramsCarrots: 3 grams |
| Tuna sandwich (2 slices whole wheat bread)/ nonfat mayo | Tuna: 2 oz. drainedBread: 2 slicesMayo: 1 tbsp | Tuna: 0 gramsBread: 24 gramsMayo: 0 grams |
| Trail mix with nuts/ raisins | 1/3 cup | 20 grams |
| Spaghetti with meat sauce | 2-3 cups | 75-100 grams |
