There are many snacks that can help athletes maintain their energy levels during a game. Some quick carbohydrate-rich snacks that athletes can enjoy between games include fresh fruit like bananas, grapes, apples, oranges, dried fruit like raisins, cranberries, pineapple, mango, papaya, applesauce squeeze pouches, fruit cups (in natural juices), granola bars, fig bars, breakfast bars, pretzels, pita chips and snack crackers. Mini-meals that athletes can enjoy between games include peanut butter and jelly sandwich with banana, turkey wrap with pretzels and orange wedges, string cheese with crackers and sliced ham with fruit cup (in natural juices).
It’s important to note that the snack you should choose before a competition depends on how long you will be exercising. For competitions that last longer than 1 hour, choose carbohydrates that your body digests slowly like yogurt, bananas, oatmeal with milk, apples and energy bars.