Eating throughout the day is important to provide a constant source of fuel. Grabbing a snack in between meals for a constant in-flow of calories and nutrients can help give you that needed uptick of energy for your afternoon practice or competition. Here are five sample snacks that are easy to pack for a quick performance-boosting bite:
Apple or Banana with Peanut Butter
Apple
20-25g carbs
Banana
25-40g carbs; great source of potassium
2 Tbsp of Peanut Butter
8-10g protein
Yogurt and Granola or Cereal
1C of Low-Fat Plain Yogurt
17g carbs, 13g protein
½C Granola [be aware of added sugar!] 32g carbs, 9g protein
Trail Mix
1½ oz Trail Mix
19g carbs, 6g protein
Veggies/Pretzels and Hummus
½C Hummus
17g carbs, 10g protein; great source of magnesium [helps relax muscles and transport energy throughout the body] Cheese and Crackers
1½ oz [15-20 small] Crackers
18-30g carbs
2 Pieces of Cheese [40g]
10g protein
Edamame Beans
1C Edamame
16g carbs, 12g protein; packs protein equal to meat and has potassium, iron, zinc, calcium and B Vitamins.
Just throw the beans in the microwave for a minute or two, add some salt and olive oil for flavor, and pack them to go. Or grab a bag of the dry-roasted kind.

For more ideas, check out STACK’s videos Snacking for Weight Gain and Karen Freeman on Simple Snacks.
Source:  Nutritiondata.self.com