Avoid foods high in calories like fried foods, foods with creamy sauces, processed and packaged foods to avoid the intake of unnecessary calories with no nutritional benefits.Choose snacks that contain a mix of carbohydrates, fiber and protein and low in added sugars, salt, saturated fat to help keep the body properly fueled. Snacking too often can also cause weight gain.
Eating food through the day as well as during the training periods assures that the body has sufficient energy and nutrients needed to fuel the workout as well as help repair the lean muscle tissue. Have appropriate recovery snack will ensure that the athlete does not consume the wrong foods and beverages if they get hungry later. This snack has to be a generous mix of carbohydrates to replenish the glycogen stores, lean protein for tissue repair. Remember fluids for hydration are just as necessary. The best way to ensure this is to plan ahead with the right foods and beverages in order to avoid eating the available snacks which may not fulfil the criteria for a healthy snack. A sports dietitian can help the athlete plan healthy meals and snacks.