What Should I Snack On And When?

  • By Lauren Antonucci, R.D.
  • Published Mar 25, 2016
  • Updated Mar 25, 2016 at 6:39 PM UTC

As a sports dietitian, everyday I answer questions about snacking: “Should I be snacking between meals?” or “How much should I eat for my pre-workout snack?” or “What time should my snack(s) be?” You’ll be happy to hear that yes, triathletes need snacks! Well-timed snacks help you fuel up before and replenish after workouts 1–2 times per day. Mid-afternoon snacks maintain your energy level and prevent you from becoming too ravenous (and thus making bad choices) at dinner. Snacks also provide you opportunities to fit in all the healthy foods your body craves and needs in order to perform your best. So what should you snack on and when?


Fuel up on carbs before workouts to ensure you have the energy to give your all. Add a little protein before longer workouts and before mid-day workouts.

Snacks to try:
Oatmeal topped with Greek yogurt
– Half of a peanut butter and banana sandwich
– Split pea or pumpkin soup with whole-grain crackers
– Baked sweet potato topped with cinnamon and Greek yogurt

RELATED: 4 Protein-Rich Snacks

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FILED UNDER: Nutrition

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