Pre-Exercise Snacks

Snacks BEFORE exercise should be carbohydrate based, low

fibre, moderate protein, moderate to low fat, and can be
either liquid OR solid (personal and gut preference). Practice
these during preseason to figure out what works!

1/2 cup Greek Yogurt and 2 1 Medium Apple with 1

tbsp. Granola/Dried Fruit
1 Granola Bar and 1 Cheese
String
10-12 Crackers with
Hummus and Pickles
1/2 Bagel with Light Cream
Cheese and Ham
1   Banana & Honey Wrap
1/2   GORP/CLIF Bar and 1/2
cup Chocolate Milk
1 cup Dry Cereal and 1/2
Cup Skim Milk
1 Slice Toast with Avocado
and Sliced Hard Boiled Egg
tbsp. Nut Butter
1 Small Pita with 1/2 Cup
Tuna and Ranch
1 cup Fruit Smoothie (1 cup
Tropical Fruit, Yogurt, 1/2
scoop Protein Powder)
2 Rice Cakes with Nut
Butter
1 Small Banana and 1/2 cup
Chocolate Milk 
1 Small Muffin and 1/2 cup
Grapes
1/2 Cup Pretzels and 1
Babybel Cheese

@volleyball.nutritionist
During Exercise Snacks
Snacks DURING exercise lasting >1 hour should be
carbohydrate based, low fibre and can be either liquid OR
solid (personal and gut preference). Practice these during
practices to figure out what works best for you!

Grains: Fruits:
1/2 Bagel with Honey 1  Large Banana
or Jam/Marmalade 1 Medium Apple/Orange
1  PB & Banana 1 cup Grapes
Sandwich 2-3 tbsps. Dried  Fruit
1 Small Wrap with (Pineapple and Mango)
Hummus Sweetened Applesauce
10-15 Soda  Crackers Fruit Smoothie
1 Small Granola Bar
(lower in fat) Others:
1  GORP/CLIF Bar 1 package Energy/CHO gel
1/2 - 1 cup Pretzels 1 Energy Bar (low fibre)
1 cup Dry Cereal 10-12 Gummy Candies  or
2 - 3 Fig Newton Licorice
Cookies Gatorade or Sport Drink

@volleyball.nutritionist