Athletes and people involved in high-energy workouts and sports activities need more calories and nutrients than others. Professional sportsmen and athletes require adequate carbohydrates, protein, fat, and vitamins and minerals. Snacking before or after a workout is a good way to ensure that the body is nourished. Eating before a workout gives energy, and eating after a workout replenishes the lost calories and muscle depletion. Athletes should avoid snacks that are high in fats and sugar.

It may be tempting to bite into a doughnut, cookies, candy bars, or drink sodas, but it is better to stay away from them as they have zero nutrients. Healthy snacks for both adults and kids are ideal for maintaining health and stamina. It just requires a little bit of planning to keep the snacks ready to be consumed when needed. If you are regularly involved in a sport set a scheduled diet plan and want to include healthy snacks in the plan, shop for ingredients earlier and make them at home. Add foods from various food groups to make healthy snacks for both adults and kids. Snacks serve many purposes:

• Satisfy hunger so that less is eaten at meals
• Provide extra calories to contribute to daily energy needs
• Provide the fuel required before and after workouts
• Help athletes maintain their energy levels throughout the day.

Healthy snack suggestions might include the following:

1. Bars
Breakfast bars, granola bars, and energy bars are best when made at home as store-bought ones are high in sugar and have artificial preservatives and coloring.

2. Sandwiches
Sandwiches made with whole-grain bread or whole-grain bagels. You can use a filling of peanut butter, avocado spread, tuna, turkey, or lean meat for the sandwich.

3. Fruit parfaits
Fresh fruit with cottage cheese or plain yogurt. Yogurt is a good source of calcium, vitamin D, potassium, and protein, and Greek yogurt has more protein than normal yogurt.

4. Banana
Bananas are excellent during and after workouts. They have fast-acting carbs that help restore the body’s level of glycogen, which is known to help rebuild damaged muscles.

5. Hummus and veggies
Another great option is raw carrots, cucumbers, celery, and hummus.

6. Oatmeal
Oatmeal with milk or almond milk by itself. Soy milk is enriched with calcium and vitamin D, which is helpful in muscle recovery. It is a great food to refuel the body after a workout.

7. Smoothies
Berry smoothies are refreshing and nutritious foods to have after a workout. Add some protein powder for an energy boost.

8. Trail mix
Almonds and raisins are full of healthy fats, fiber, protein, magnesium, and vitamin E, and they are also convenient to carry around.

9. Hard boiled eggs
Having eggs post-workout can support muscle growth and recovery of muscle fibers.

The snacks an athlete chooses before a competition depend on how long they will be on the ground, either working out or playing. For competitions that last more than an hour, it is best to choose slow-release carbohydrates like yogurt, bananas, and oatmeal. When exercising for less than an hour, snacks with fast-releasing carbohydrates are healthy for both adults and kids.