Nutrition

What healthy snacks other than fruits/veggies would you recommend to athletes who snack often?

Fueling Athletes: Beyond Fruits & Veggies, Try Nuts, Trail Mix, Cheese & Crackers!

The question is what healthy snacks other than fruits and vegetables would you recommend to athletes who snack often? Great question? So, of course, we know that fruits and vegetables would be incredible options for snacking because of the fiber and the vitamins and minerals and antioxidants that they can provide, but in the absence of those options nuts and trail, mix are incredible options. They can provide fiber and protein and healthy fats and really sort of serve as a lawn. Empowered to carry you between breakfast and lunch, or lunch and dinner or, you know, at just different periods in the day where you're just trying to keep your energy up in between meals, you could make your own trail mix at home and kind of put your favorite things in there. Are obviously just grab something from the store. You also could do cheese and crackers, and get some good calcium and protein in the cheese and get some good fiber and some whole grain crackers. If you are choosing a bar, I do encourage folks to try to say some tries Try to find something that has less ingredients. So some bars that I love to recommend. I love the perfect bar. I love the our X bar. I think kind bars are a great option. There's a whole variety out there, trying to kind of meet your needs based on what other dietary considerations you're taking in, what else you're taking into consideration. But definitely, those bars are ones with less ingredients and could be fit in in between meals.

Fruits and vegetables are great snacks for athletes, but other snacks such as nuts and trail mix, cheese and crackers, and bars (Perfect Bar, RX Bar, Kind Bars) are also great options. These snacks provide fiber, protein, healthy fats, calcium, and whole grains. It is important to look for snacks with less ingredients.

https://assets.anyquestion.com/raw/upload/yhvz6etkkjighqoebnke.vtt

When it comes to recommending healthy snacks for athletes who snack often, there are options beyond fruits and vegetables. Nuts and trail mix are excellent choices as they provide fiber, protein, and healthy fats. They can serve as a satisfying snack to keep your energy levels up between meals. You can either make your own trail mix at home with your favorite ingredients or purchase them from the store.

Another option is cheese and crackers, which offer calcium, protein, and fiber. Opt for whole grain crackers to add more nutritional value.

If you prefer bars, look for ones with fewer ingredients. Some recommended bars include Perfect Bar, RX Bar, and Kind Bars. Consider your dietary considerations and choose a bar that aligns with your needs.

Remember, these snacks can be enjoyed in between meals to keep you fueled and satisfied.

There is a lot of controversy about whether world class athletes can be vegan and perform, what are variables to consider in whether this is true?

Can world-class athletes thrive on a vegan diet? The variables to consider.

Hi Lauren. Thank you for this question. So, the question is, there's a lot of controversy about whether world-class athletes can be vegan and perform and what are variables to consider in whether this is true. So, the controversy, I think really comes into play whether or not the individual is really dialing in there 100% plant-based or vegan diet. So absolutely, this can be done it. Just Takes considerable commitment to the detail and the planning just to make sure that given the increased demands from just a total calorie perspective. Obviously protein perspective and making sure we're getting quality proteins. And then really taking a look at a whole host of micronutrients that may be of concern. So looking at, you know, B12 and iron and vitamin D, we're also looking at omegas. So we're taking a look at a lot of different things that people can do on a vegan diet. If it's well, planned out. Also, if they're willing to supplement, there's a good chance they may benefit from some safe and third-party tested supplementation. But I can say, personally, I worked in the National Football League and actually had Elite level football players doing very well on 100% plant-based diet. So this can be done, it just takes a commitment from the client. Or the athlete to to sort of, make sure they're getting what their need and monitoring that and paying attention, and adjusting, and making sure that they're definitely hitting their overall calorie needs protein needs and then taking a deeper dive into some of the micronutrients of concern.

It is possible for world-class athletes to be vegan and perform, but it requires a lot of commitment to the detail and planning. This includes making sure they are getting enough calories, proteins, and micronutrients such as B12, iron, vitamin D, and omegas. Also, supplementing may be beneficial if done safely and with third-party tested products. There have been cases of elite level football players performing well on a 100% plant-based diet.

https://assets.anyquestion.com/raw/upload/u861qqhbcrlfo4dcet12.vtt

The controversy surrounding whether world-class athletes can be vegan and perform at a high level often arises from the level of commitment to a 100% plant-based or vegan diet. It is absolutely possible for athletes to excel on a vegan diet, but it requires careful planning and attention to detail.

Variables to consider include ensuring sufficient total calorie intake, adequate protein from quality sources, and addressing potential concerns with micronutrients such as B12, iron, vitamin D, and omegas. Proper planning and supplementation, if necessary, can help meet these needs.

From personal experience working with elite football players in the National Football League, I have seen athletes thrive on a 100% plant-based diet. However, it requires a strong commitment from the athlete to monitor their nutritional needs, make adjustments as necessary, and ensure they are meeting their calorie and protein requirements, as well as addressing any specific micronutrient concerns.

In conclusion, with proper planning and attention to nutritional needs, world-class athletes can indeed perform at a high level on a vegan diet.

What is a good meal 3-4 hours before swim practice?

Fuel Up Right: Ideal pre-swim meal 3-4 hours beforehand - carbs & lean protein, fruits & veggies, avoid high fat options.

Thanks for this question. So it's what is a good meal three to four hours before swim practice, I saw that coach Kim already chimed in with a great answer and so I'll just really Echo a lot of the things that she said. So three to four hours prior to swim practice actually gives you an adequate period of time to digest a balanced meal so it's smart but you're planning to have a balanced meal 3 to 4 hours prior to getting into the pool. You want to do an emphasis of carbohydrate and get Lean protein in there and then you can get some fruits and veggies to sort of round it out, that could be a sandwich like she talked about with maybe a side of fruit or that could be a rice bowl. So rice with chicken and veggies in it, what you want to be, careful of is not doing things that are super high in fat. I think she mentioned that too. So probably staying away from like something fried or anything with like a heavy creamy sauce probably wouldn't want to be doing like a pasta with alfredo, but you could, you could probably do, you know, a pasta with with chicken and veggies and maybe a little a bit of sauce. So, just sort of paying attention to the fact that choosing things that are high in fat, are not just ideal fuel sources, as you're heading into the pool, you want to definitely have that emphasis of carbohydrate with a little bit of protein and then because it's three to four hours before you actually could top off your energy stores with some quick carbohydrate, just like 30 minutes before you get into the pool, if you're a stomach can tolerate it. So that would be you know a banana or that would be a granola bar. Are so something quick just to kind of give you that, simple carbohydrate that you can tap into before you get into the pool, have a great practice.

A good meal three to four hours before swim practice should be balanced and include carbohydrates, lean protein, fruits, and veggies. Avoid high-fat items such as fried food or pasta with creamy sauces. You can also have a quick carbohydrate snack 30 minutes prior to practice, such as a banana or granola bar.

https://assets.anyquestion.com/raw/upload/ykrsn1tugvfcl6wb0ybd.vtt

A good meal to have three to four hours before swim practice should be balanced and easily digestible. Coach Kim provided a great answer, and I'll echo her recommendations. Aim for a meal that emphasizes carbohydrates and includes lean protein, along with fruits and vegetables to round it out.

Options could include a sandwich with a side of fruit or a rice bowl with chicken and veggies. It's important to avoid foods that are high in fat, such as fried dishes or heavy creamy sauces. Instead, opt for lighter sauces or dressings.

Around 30 minutes before getting into the pool, if your stomach can tolerate it, you can top off your energy stores with a quick source of carbohydrates. This could be a banana or a granola bar, providing a simple carbohydrate boost before your practice.

Remember, the goal is to fuel your body with the right nutrients for optimal performance in the pool. Enjoy your meal and have a great practice!

What nutrients or supplements can help with physical energy?

Boost Energy: Nutrients, Supplements & More

Another great question here asking which nutrients are supplements? Could help with physical energy. So if I'm working with a client that is trying to figure out their low energy that they're feeling throughout the day. I think, before we dial in one specific nutrient or one specific supplement, we take a step back and look at the entire picture. We definitely take a look at sleep to see how they're doing with sleep. If they're feeling low energy, we look at energy availability so I know this has come up on some of the Other questions. Some folks are functioning at a high level in an energy deficit, which is now known as relative energy deficiency. In sport. Athletes are not. Many people can be running around functioning at a high level in an energy deficit. So we're looking at overall energy intake from food from calories. Are you eating enough to meet your needs throughout the day and to support whatever you're trying to do are you spreading your intake throughout the day? Are you adequately hydrated throughout the day? Because Raishin can also show up as low energy or fatigue. So, once we've taken a look at sleep habits, dietary adequacy, consistency and balance throughout the day, fluid intake, once, all of those things, adequacy balance consistency, nutrient timing, in, and around, training sessions. All of that stuff. Is we've taken a look at that. Then we may want to explore dietary supplements. If it makes sense. For the individual, I always give a disclaimer about Third party testing with dietary supplements. If we have individuals that want to take a look at third-party tested dietary supplements, you may consider something with caffeine as a boost, not providing energy but actually serving as a stimulant to kind of give us an energy boost to get ready for workouts or whatever we're trying to do. But I would advise third-party tested products with caffeine in them.

Before recommending a specific nutrient or supplement, we should take a look at the individual's sleep habits, dietary adequacy and consistency, and hydration. If those things are in balance and adequate, then exploring dietary supplements may make sense. Caffeine can be used as a stimulant to give an energy boost, but it is important to use third-party tested products.

https://assets.anyquestion.com/raw/upload/trcdz32dpsbt7glmkn4x.vtt

When it comes to addressing low physical energy, it's important to consider the bigger picture before focusing on specific nutrients or supplements. Start by examining sleep quality and energy availability. Some individuals may be functioning at a high level despite being in an energy deficit, known as relative energy deficiency. Assess overall energy intake from food and ensure it meets daily needs. Spread out nutrient intake throughout the day and stay adequately hydrated, as dehydration can contribute to low energy and fatigue.

Once sleep, dietary adequacy, consistency, balance, and fluid intake have been addressed, then the option of exploring dietary supplements can be considered if it makes sense for the individual. It's crucial to prioritize third-party tested supplements to ensure quality and safety. Caffeine-based supplements can provide a temporary energy boost, but it's important to choose products that have undergone third-party testing.

Remember, addressing low energy should involve a holistic approach that includes lifestyle factors and overall nutrition before considering specific supplements.

What nutrients or supplements can help with gut health?

Boost Gut Health: Increase Fiber Intake & Choose Probiotics Wisely

Hi, there. This is a great question asking, which nutrients are supplements could help with gut health. So first and foremost, were definitely looking at fiber, our fiber intake. Many people would benefit from increasing their fiber intake. We find that most people are actually under consuming. So we're looking to increase. Our plants are fruits are vegetables. Are beans are nuts or seeds are legumes. Things like brown rice quinoa, oats, all of these wonderful things increasing our plans. Increased fiber intake into our diet and can really, really help with gut health. As we increase our fiber, we also want to increase our fluid as those two work together to keep things moving the other thing that folks usually want to know about with regards to get health is probiotics. So I think the misunderstanding is that consumers. Tend to think just take a probiotic, and the truth is probiotic should be treated. Similarly to medication and that they are dose specific and strain specific to what you're dealing with. So certain types of probiotics would be more beneficial for constipation or diarrhea or other issues that you're trying to work through with your gut health. So you can download an app. It's the u.s. clinical guide to probiotic products and search through to find, you know, based on the symptoms are based on what you're trying to. To work through. You can find classes of probiotics. That would be targeted specifically to what you're working on.

To help with gut health, increasing fiber intake from foods like fruits and vegetables, beans, nuts, and seeds is important. Additionally, probiotics should be taken in a dose and strain specific manner to target the issue you are dealing with. There is an app called the US Clinical Guide to Probiotic Products that can help you find the right probiotic.

https://assets.anyquestion.com/raw/upload/saveukyljeadwtu4yob6.vtt

To support gut health, there are several nutrients and supplements that can be beneficial. First and foremost, increasing fiber intake is crucial. Many people tend to underconsume fiber, so incorporating more fruits, vegetables, beans, nuts, seeds, legumes, brown rice, quinoa, and oats into the diet can greatly improve gut health. It's important to increase fluid intake as well, as fiber and fluid work together to keep things moving smoothly.

Another aspect often associated with gut health is probiotics. However, it's essential to understand that probiotics should be approached like medication, as they are strain-specific and dose-specific depending on the issue you're addressing. Different types of probiotics can be more beneficial for constipation, diarrhea, or other gut-related concerns. The U.S. Clinical Guide to Probiotic Products app can be helpful in finding probiotics targeted to specific symptoms or issues you're trying to address.

By focusing on increasing fiber intake and considering the appropriate use of probiotics, you can support and improve your gut health.

What are the best snacks for a quick recovery?

Key Takeaway: Chocolate milk is an excellent snack for quick recovery, but there are other options too!

Great question here. Asking what are the best snacks for quick recovery? So we're looking to pair carbohydrate and protein and definitely looking for fluid electrolytes as well. Research has definitely supported chocolate milk as an excellent recovery beverage. I like that for college student athletes, it's readily available in the dining Halls, it's, you know, a less expensive option to some of the designer protein shakes for NCAA drug. Stood athletes. We know that if they're doing their chocolate milk, we don't have to worry about anything like that. So, chocolate milk is an excellent recovery beverage, not everybody wants to do dairy, and that's fine. So, you can choose to do a non-dairy recovery Shake. That's giving you that combination of carbs and protein. Obviously, it's a fluid and we'll be providing some electrolytes as well. You could blend your own recovery smoothie pick, whichever liquid base. You choose, whether it is a milk or a non dairy alternative and throw And some protein either through a third-party tested protein powder, or a Greek yogurt, throw in all sorts of things. You can do greens and berries and banana and lots of stuff to help your body recover. If you're not going to do something like chocolate milk or recovery shake or a blended smoothie, you could do food as well. So whether you choose to do a sandwich or trail, mix or a quick recovery bar on your way, just make sure you're pairing it with fluid. And any of those options should help your body recover after training.

Chocolate milk is an excellent recovery beverage for college student athletes, or you can make a non-dairy recovery shake with a liquid base and protein, as well as blend your own recovery smoothie with greens and berries. You can also do food such as a sandwich, trail mix or a quick recovery bar. Make sure to pair it with fluid to help your body recover after training.

https://assets.anyquestion.com/raw/upload/xpy15fdmvc6yy7poiu4w.vtt

When it comes to quick recovery snacks, it's important to focus on pairing carbohydrates and protein, as well as incorporating fluid electrolytes. One excellent option supported by research is chocolate milk, which is readily available and affordable for college student athletes. It provides the necessary combination of carbs, protein, and electrolytes.

If you prefer a non-dairy option, you can choose a non-dairy recovery shake that offers the same combination of nutrients. Another alternative is to blend your own recovery smoothie using a liquid base of your choice, such as milk or a non-dairy alternative, and adding protein through a trusted protein powder or Greek yogurt. You can also include ingredients like greens, berries, and banana to aid in recovery.

If you prefer solid food, options like sandwiches, trail mix, or quick recovery bars can be suitable choices. Just remember to pair them with fluids to support hydration. Any of these snack options should help your body recover effectively after training.

Swimming

Strength

Triathlon

Photography

Track & Field

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Surfing

Climbing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Healthy Eating

Exercise

Micronutrients

Macronutrients

Supplements

Healthy Snacks

Mary Ellen Kelly is an RD and CSSD with a BS in nutrition from Boston University, MS in clinical nutrition from NYU and experience from James J. Peters VA Medical Center. She is Manager of the CPSDA Sports Nutrition Immersion Program, Adjunct Faculty at Boston University, and formerly a full-time team dietitian for the NFL's Miami Dolphins, Head Sports Nutritionist at UNC, and Campus Dietitian/Sports Nutritionist at St. John's Univ. She founded Fuel Forward in 2018, a private practice offering nutrition-related speaking, writing, consulting, and coaching for groups and individuals. Clients include Baylor Univ., Boston College, Boston Univ., La Salle Univ., New York Liberty (WNBA), Univ. of Delaware, USA Lacrosse.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

MaryEllen Kelly, RD, CSSD