Pre-Workout Snacks & Waffle Recipe


Myth: “I only need protein post-workout because it will make my muscles grow!”

Fact: Post-workout, you need a good amount of carbohydrate and some protein. Think of carbohydrate as protein’s body guard. It is required to help protein enter the cell at a faster rate and thus speed up muscle repair. So try a snack of low-fat chocolate milk, whole grain cereal and milk, a granola bar and string cheese or a protein bar and sports drink for a post-workout recovery snack.

Sports Nutrition 101

Snacking for Performance

To snack or not to snack? That is the question!
Snacking has gotten a bad “rap” over the years! Most people think of snacking as having a candy bar, sitting on the couch with a bag of chips or spooning a pint of ice cream into your mouth, but as a sports dietitian, I am going to argue snacking can help fuel your performance. It’s all about what is in your snack!

Snacking can be a great tool to improve energy levels and fuel athletes for practice. First, frequent meals and snacks keep your body energized and your blood sugar stable. Second, having a healthy snack mid-morning and mid-afternoon will help you from feeling famished at the next meal. Finally, eating snacks opens the door to include more nutrient-rich foods throughout the day such as fruit, yogurt, almonds and high fiber granola bars.

Stay away from snacks that are loaded with sugar and/or fat. Snack foods high in sugar spike your blood sugar levels and leave you feeling tired shortly after. High fat snacks tend to sit in your stomach and make you feel full and bloated. Plus, many processed snacks have little vitamins, minerals and nutrient-rich qualities. Here are five snacks to limit:

  • Regular chips
  • High sugar snacks like pop tarts and candy bars
  • Packaged cookies and pastries
  • Soda
  • Energy drinks

So what should your snacks consist of? Every snack should have two parts. First, all snacks should have some form of high fiber carbohydrate such as a fruit, an oat-based granola bar or a serving of 100% whole wheat crackers/pretzels. Carbohydrate is the body’s #1 source of energy and your main source of fuel for working out. Thus, carbohydrate should be eaten at every meal and snack throughout the day. However, that is not all! Second, make sure your snack has a lean protein or healthy fat such as Greek yogurt, 2% string cheese, almonds, natural peanut butter, beef jerky or even avocado. Protein and fat slow down digestion and help you feel full faster and stay satisfied longer.

Check out five healthy 200-300 calorie snack options that you can take to school or eat as a pre- workout snack:

  • 1 serving whole wheat crackers and 2 oz 2% cheese
  • 1 high fiber granola bar, 15 almonds and a yogurt
  • 6 oz low-fat Greek yogurt, 1 cup berries and 1⁄4 cup low-fat granola ü 1 large apple and 2 Tbs. natural peanut butter
  • 1 whole wheat pita, 1-2 oz turkey and a 1⁄4 cup avocado

Healthy Bites…Recipe of the Month

“Waffle Parfait”…One serving is a healthy snack and two servings is breakfast!
Breakfast and snacks are two important components to an athlete’s day! Many athletes, however, rely solely on carbohydrate at breakfast and snacks which can leave them feeling famished hours later. The key is to add some protein and healthy fat to your carbohydrate. Protein and fat slow down digestion and thus keep you feeling satisfied for a longer period of time.

Let’s breakdown the “Waffle Parfait” ingredients… The base of this nutrient rich parfait is the Kashi Honey Oat Waffle which is a good source of fiber and plant protein. Next the low-fat Greek yogurt provides 10 grams of protein and is a great source of calcium for good bone health. Blueberries are a rich source of vitamins, minerals and antioxidants that help fight off disease and help you recover from exercise. Finally, flaxseed meal is a great source of omega-3 fatty acids which help reduce inflammation at the cellular level. Together, this combination provides a variety of nutrients, vitamins and minerals!

“Waffle Parfait” Recipe
• 1 Kashi ® Honey Oat Waffle
• 4 oz low-fat Greek Yogurt
• 1⁄2 cup berries
• 2 Tbs. flaxseed meal
Toast waffle then cover in yogurt. Add berries and sprinkle flaxseed on top of the parfait for a tasty treat!

Nutrition Facts per Serving:
Calories: 266, Carbohydrate: 25 gm, Fiber: 4.5 gm, Protein: 14 gm, Fat: 7 gm, Cholesterol: 7 mg

If you are looking for a healthy after school or pre-workout snack eat one parfait, but if you need a healthy breakfast double the serving and get a meal rich in whole grains, fruit, healthy fat and calcium!
–Amy Goodson

amy-goodson-quarterback-ranchAmy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and t