During the hot summer months, athletes want cold snacks and beverages after workouts and training sessions. Having portable, healthy snacks and drinks prepared in advance will help you stay properly fueled during the summer.
Grab a box of foldable sandwich bags and start making your own “fast food” for the long training days ahead. To avoid spoilage, place foods and beverages in a mini cooler filled with ice, or stash them in a fridge. When you’re done with a training session or camp workout, you’ll have a quick and nourishing snack ready.
Below are several portable mini-meal choices and beverage selections to keep you energized, fueled and satisfied.

Cool Food and Beverage Suggestions

1. Make your own trail mix for an easy snack filled with protein and carbs. Mix dried fruit—such as raisins, dried apricots or cranberries—with nuts (excellent choices include almonds, sunflower or pumpkin seeds). Pair the trail mix with string cheese to reap more benefits.
Dried fruit, nuts and cheese contain the muscle-building amino acid arginine. Plus, cheese is a great source of calcium for bone health, as well as a source of muscle-building protein. Nuts and seeds have essential dietary fats, vitamin E and muscle-building protein. And dried fruit has energizing carbohydrates along with dietary fiber, vitamins, minerals and antioxidants.
2. Eat energizing summer fruits. Cherries and berries are packed with anti-inflammatory nutrients and antioxidants to reduce muscle soreness after those tough workouts and skill sessions. Follow the fruit with some protein-rich Greek yogurt (or mix it all together).
3. Make a protein- and carb-filled smoothie. Blend strawberries or blueberries in a blender with crushed ice and milk. Put the smoothie in a large stainless steel water bottle (it will stay cool longer than in a plastic water bottle), and keep it in the cooler. After your workout, enjoy a refreshing muscle-building beverage.
Photo:  joyofkosher.com