3. Pre and Post-Exercise Snacks for Young Athletes

2-4 hours before exercise:

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

30 minutes before exercise snacks:

  1. Honey Energy Bars (link to honey.com recipe)
  2. Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.
  3. 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:

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

Food & Drink Ideas for the Team Cooler:

  1. Honey Energy Bars, bagels, breakfast bars
  2. Sports drinks such as Honey Orange Thirst Quencher or Honey Lemon Thirst Quencher
  3. Crackers and peanut butter
  4. Pretzels, Chex® mix
  5. Fresh fruit (e.g., bananas, grapes, apples) or dried fruit
  6. Yogurt