Back to School Fuel

Headed back to school? Or...already there? Whether you are a freshman at boarding school, freshman in college or it's your last year of higher ed...and collegiate sports, as an athlete you MUST HAVE your room, apartment or house stocked with easy, convenient, snack options in order to stay optimally fueled. Your performance depends on it!  You've probably heard me say it before...food is energy. (Calories are literally a measurement of energy). So eating good food will give you long lasting energy, power, speed and endurance for your sport, for studying and for socializing. Eating food that's limited in nutrients will not help you..in fact it can hurt you.  Let's start the year off right by keeping these healthy and nutrient packed snacks on hands at all times. **Reply to this email with any questions you have about fueling yourself optimally!! But keep reading because I'm giving away all my fav sports nutrition dorm/apartment snacks that will absolutely help you nail your nutrition this year!!! 

Greek Yogurt Cups or Snack Size Kefir Bottles

• Why: A great source of protein (12–15g per cup) plus probiotics for gut health.

• Pro Tip: When it comes to yogurt-choose plain or lightly sweetened varieties, and add your own fruit or granola for a balanced  snack.

• Brands I Love: Chobani Less Sugar, Siggi’s, Fage, 

Nut Butters

• Why: Nut butters provide healthy fats and some protein for long-lasting energy and optimal recovery due to anti-inflammation properties.

• Pro Tip: Pair with banana, apples, whole grain bread or crackers, or even stir into oatmeal and smoothies!

• Brands I Love: Once Again, Teddys, Nature's Promise or Kirkland. **Remember that the only ingredients in your nut butter should be nuts (and salt if you like it salted)

Shelf-Stable Tuna or Salmon Packets

• Why: Lean protein (14–18g per pouch) plus omega-3s for brain health.

• Pro Tip: Mix with mustard or Greek yogurt for a quick tuna salad and eat with whole grain crackers.

• Brands I Love: Safe Catch, Wild Planet.

Protein Bars That Pass the Test

• Why: Great for when you need a no-prep option on the go... but choose wisely to avoid added sugars, preservatives and added oils.

• Pro Tip: Look for 10–20g protein, minimal added sugar, and whole-food ingredients.

• Brands I Love: Aloha Bars, GoMacro Bars , RXBAR, KIND Protein, Built Puff Bars, UCAN Bars, and Perfect Bars.

Roasted Chickpeas or Edamame

• Why: Crunchy, salty, plant-based protein that’s shelf-stable.

• Pro Tip: Portion into snack bags so you don’t finish the whole bag in one sitting.

• Brands I Love: Biena, The Good Bean, Seapoint Farms (dry roasted edamame)

Cheese Sticks or Mini Babybel

• Why: Protein and calcium for strong muscles and bones.

• Pro Tip: Keep in a mini fridge or insulated lunch bag with an ice pack.

• Brands I love: Light Baby Bell, Laughing Cow Light, 365 cheese sticks.   

• Bonus: Pairs perfectly with an apple or whole grain crackers.

Overnight Oats Jars

• Why: High fiber + protein if made with milk or protein powder.

• Pro Tip: Make them yourself! Make multiple jars at once in your mini fridge for a grab-and-go breakfast or post-practice snack.

• Flavor Ideas: Peanut butter banana, cinnamon apple, or chocolate cherry.

• Brands I Love: (If you're not going to make yourself): Oats Overnight, Oatsome.  

Jerky or Meat Sticks

• Why: Portable, no refrigeration needed, and packed with protein and sodium (helpful for hydration!).

• Pro Tip: Look for brands with no added nitrates, and grass-fed options.

• Brands I Love: Chomps, EPIC, Archer Farms.

BOTTOM LINE!!

Have a Strategy!

1. Mix Shelf-Stable and Perishable.  Have a mix of fridge-friendly items (yogurt, cheese, guac, hummus) and room-temp staples (bars, nuts, tuna packets, crackers, pretzels, chips). These pretzel hummus snack packsare ideal. 

2. Think Balanced . Aim for snacks with protein + carbs to fuel muscles, balance blood sugar and support brain power. Check out these high protein Edamame Snack Packs

3. Plan for On-the-Go. Keep a few “grab-and-go” items in your backpack so you’re never caught hungry between classes. Bare, and Soley are great examples of this! I'm also a high fan of Noka, Made Good, Wonderful Pistachios, Thats It Bars,  Clif Mini Bars, Fuel for Fire Packs, Horizon Chocolate Milk boxes.

As an athlete we can't ignore a few supplements that can help with performance, muscle synthesis, recovery and fatigue. A few of may favs and my most recommended to the athletes that I work with are... Momentous Essential Amino Acids (a great way to get added protein without added calories), Thorne Creatine Monohydrate (long term studies show it assists with strength, and mental health), Just Thrive Probiotic (optimize your gut health, immunity and nutrient absorption), and Ryze Mushroom Coffee (full of adaptogens which assist w focus and attention). 

Eat4Sport is still offering supplement protocols if you are interested in enhancing your overall nutrient with most effective (and  proper) supplements for YOU! Reply to this email and we will chat ;)