![This graphic gives examples of pre-workout snacks, including banana, applesauce pouch, pretzels, yogurt, fruit snacks and raisins.](/sites/default/files/2024-09/240910_UDIM_2H.png)
Coach's Guide to Nutrition: Pre-Workout Snacks
September 10, 2024
Heading into practice or a game under-fueled may take away from athlete performance. Encourage student-athletes to not only eat regularly throughout the day, but to have a small, carbohydrate-focused snack about 30-60 minutes before activity. This will top off their energy stores so they are ready to hit the field.
Pre-workout snacks don’t have to be complicated. Choose easy, high-carb snacks that can be stored safely in a gym bag.
Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.
In planning to eat every 3-4 hours, a mid-morning snack may be ideal. Having a snack in the hour or two before practice and in the ‘window of opportunity’ following practice can help maintain energy levels and ensure proper recovery.
Work with your athletes to create simple snacks that are easy to transport. Encourage athletes to include a carb and protein in each snack when possible. Fresh fruit, granola bars with 8-10 grams of protein, or trail mix that includes nuts/seeds and dried fruit are easy to keep in a gym bag and relatively affordable. A small cooler with an ice pack is a great way to keep snacks cold and fresh.
Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery. Try to include carbs and protein in every snack.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
U-M, MHSAA Partner to Bring Athletes Most Up-To-Date Head Injury Care
November 30, 2023
Head injury understanding, awareness and treatment has come a long way over the last few decades, and the University of Michigan Concussion Center has played a major role in helping our state's school-aged athletes receive the most up-to-date care as part of its partnership with the MHSAA.
This video explains key training U-M provides, with assists from Paw Paw competitive cheer coach Stefanie Miller, St. Joseph football coach Andrew Pratley and MHSAA Executive Director Mark Uyl.
Click here to read the accompanying story.