In this instructional video, the presenter outlines a practical two‑snack system for student‑athletes to maintain energy and performance throughout a school day and long practices. Snack 1 is a high‑carbohydrate option (e.g., applesauce, granola bars, dried mango) intended to be consumed about 1.5 hours before a 2.5‑hour practice, targeting roughly 50 g of carbs per serving. Snack 2 is a balanced, steady‑energy snack that combines a small fat source (nuts or almonds), a carbohydrate source (applesauce or fresh fruit), and a protein source (beef jerky). The presenter emphasizes non‑perishable items that can stay in a backpack all week and recommends timing the second snack mid‑morning or right after a weight‑lifting session to support focus, prevent weight loss, and avoid long gaps between meals.
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Welcome back for my easy snacks for athletes to keep in their backpacks. When it comes to packing snacks throughout the school day, you probably need at least 2 types of snacks. Snack number 1, a high-carb snack for pre-training or pre-practice. Now carbs are like gas in your energy tank, and you gotta make sure that you're fueling before a 2.5-hour-long practice in order to not run out of gas during that practice. You know your body's low on carbs when you feel super tired, sluggish, you're dropping passes, you're making sloppy plays, you just feel like you aren't being the player that you normally can be. That's when you're out of gas. So snack number 1, a high-carb snack keep in your backpack at all times. Good options could be applesauce, granola bar, dried mangoes. You're going to be shooting for about 50 grams of carbohydrates an hour and a half before practice. I would pair at least 2 of these together per high-carb snack. Now, snack number 2 is going to help you keep steady energy throughout the day. It's also going to help you get enough food throughout the day so that you're not losing weight in season, and it's going to allow you to keep better focus in school and not go super long between meals. So for this snack, you want a source of fat. Almonds, any type of nut— this is going to be awesome for fat source. Obviously you wouldn't be eating this much, you probably just have a small handful. For that snack. Second, you want a carb source— another applesauce packet or even some fresh fruit could be amazing. I just have non-perishables in here so athletes can keep them in their bags all week long. And then we have a protein source. This is beef jerky. You can stock this up and keep the full package in your bag so you're not having to repack snacks every single day. That's a good hack as well. So we've got a fat source, a protein source, and a carb source. And usually I would recommend to have this mid-morning or right after a lift.
