Pre and Post-Exercise Snacks for Young Athletes

24 Hours before game or practice

          Hydrating

2-4 hours before exercise:

1. sandwich with lean meat, piece of fruit
2. pasta with tomato sauce
3. cereal with milk
4. bagel with peanut butter and honey, piece of fruit
5. English muffin with honey and low-fat yogurt

30 minutes before exercise snacks:

1.  Honey Energy Bars

2. Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.

3. Honey Pretzel Dipping Sauce: Whisk 1 tbs. of your favorite spicy mustard together with 1 cup honey.  Makes enough dip for 8 servings of 20 small pretzel twists. 

Post-exercise meals:

sandwich with 3 ounces lean meat, piece of fruit, pretzels, juice or milk

pasta with tomato sauce, whole grain bread, skim milk

cereal with milk, piece of fruit, toast with honey

bagel with peanut butter and honey, piece of fruit, skim milk

3 ounces lean meat, potatoes, cooked veggies, skim milk

Food & Drink Ideas for the Team Cooler:

bagels, Honey-Energy Bars , breakfast bars

crackers and peanut butter

pretzels, Chex mix

fresh fruit (e.g., bananas, grapes, apples) or dried fruit

yogurt

For a complete list of nutritional snacks for an active lifestyle please visit:  http://www.honey.com/recipes/