If you're active in sports, you may be burning more calories than you are taking in. To keep your energy up and maintain your high performance level, keep healthy snacks handy. These snacks should be high in protein to keep your body fueled. Eat a small snack of about 250 calories approximately one hour before you play sports, then about 30 minutes after your workout to replenish your body.
Nuts
Nuts are a protein-filled snack that you can eat anywhere. Pack a handful of almonds, walnuts or pecans in a plastic bag or container and keep them in your sports bag. Whenever you feel like you need an energy boost, eat a few nuts. Nuts are high in protein, but they're also high in fat and calories. Although it's more beneficial fat than the saturated fat in a hamburger, nuts still may cause weight gain if you're munching on them all day. If you're trying to lose weight, limit the amount of nuts you eat to about a handful per day.
Tuna Sandwich
Tuna is high in protein and also contains omega-3 fatty acids, which may help decrease your risk of heart disease and stroke and keep your total cholesterol low. Instead of slathering your tuna with mayonnaise, add a small amount of olive oil and a little bit of lemon juice to flavor your sandwich. Add dried fruit, like cranberries or raisins, to add extra flavor to your sandwich. Spread the tuna on a piece of whole-wheat bread, then top it with another slice and cut the sandwich in half. Put one half of the sandwich in a plastic bag and eat it as a snack after your workout.
String Cheese and Whole-Wheat Crackers
If you're unable to eat a meal a few hours before you work out, snack on low-fat string cheese and whole-wheat crackers. String cheese is high in protein and will help you maintain your energy while playing sports. Whole-wheat crackers will help keep your blood sugar stable while you're exercising, rather than causing your blood sugar to spike like refined carbohydrates do.
Yogurt With Blueberries
After you work out, your muscles will have a lower amount of amino acids than usual. To bring these amino acids back up to the normal level, eat a protein-filled snack like yogurt. Adding berries, like blueberries or strawberries, will add carbohydrates to your snack and give you a quick burst of immediate energy. Even if you're not trying to lose weight, make it a lowfat yogurt to reap the protein benefits without the added saturated fat.
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