Play with your Food

Play with your Food

Play with your Food!  As a young, active triathlete, it’s important to have a balanced diet with foods that contain a variety of vitamins and minerals. Food is your fuel, and eating before and after physical activity will help you maintain energy, avoid feeling sluggish and prevent GI distress (or an upset stomach).

Here are four fun, healthy pre – and post-workout snacks you can make yourself or with your team.

Fuel up: Pre-Workout Snacks

Eat easy-to-digest foods and drink 12 to 20 ounces of water 60 to 90 minutes before a workout. Make time for water breaks every 15 minutes during a training session. If you’re active for more than 90 minutes, include a low-sugar sports drink to help maintain hydration.

Peanut Butter Apple Krispies

IngredientsPeanut Butter Apple Krispies

  • 1 medium apple
  • 2 teaspoons nut butter of your choice
  • Handful of Rice Krispies


  1. Wash and core the apple.
  2. Slice the apple to your desired thickness.
  3. Spread your favorite nut butter on top of the sliced apple.
  4. Sprinkle Rice Krispies cereal on top of the nut butter, and enjoy!

Frozen Banana Kabob


  • 1 medium ripe banana
  • 2 teaspoons natural peanut butter or almond butter
  • Saran Wrap                                                                                                                Frozen Banana Kabob


  1. Split the banana lengthwise into two halves.
  2. Spread one-half with the peanut butter.
  3. Sandwich the two banana halves together and wrap the entire banana in plastic wrap.
  4. Freeze until solid, at least 4 hours.

Sprinkled Applesauce


  • 4 ounces unsweetened applesauce
  • Sprinkles

DirectionsPlay with your Sprinkled Applesauce

  1. Open small pre-packaged applesauce cup.
  2. Decorate with sprinkles of your choice.

Frozen Sports Drink Cubes


  • Ice tray
  • 12 ounces sports drink or fruit juice


  1. Pour drink in ice tray.
  2. Place in freezer for 4 hours.
  3. When ready, put in sports bottle along with same drink.

Frozen Grapes


18-20 red seedless grapes


  • Place washed and drained seedless grapes in freezer protected bowl.
  • Freeze up to 4 hours.

Trail MixPlay with your Trail Mix


  • Cheerios
  • Mini pretzels
  • Raisins, cran-raisins or any dried fruit
  • Nuts (optional)
  • Mini marshmallows
  • M&M’s or mini chocolate chips (optional)


  1. Take handfuls of each desired ingredient and place in zip-close bag.
  2. Shake to mix.

Recover: Post-Workout Snacks

Immediately following activity, drink water, diluted fruit juice or sports drink to prevent dehydration. To restock energy stores, follow the same nutrition guidelines for pre-workout snacks while including more protein and fat.

Yogurt with Homemade Granola


  • 1 low-fat yogurt serving (4-5.3 ounces)
  • 1/4 cup granola

 Granola Ingredients

  • 2 cups uncooked oatmeal
  • 2 tablespoons brown sugar
  • 1/4 teaspoon salt
  • 1/4 cup maple syrup
  • 3 tablespoons unflavored oil (canola oil)
  • 1 tablespoon water
  • 1/2 cup pecans (optional)


  1. Heat oven to 275 degrees F.
  2. In medium bowl, mix oatmeal, brown sugar, salt and nuts.
  3. In a small microwavable cup, mix maple syrup, oil and water.
  4. Heat the wet ingredients in microwave for 20-30 seconds, just until warm.
  5. Slowly pour over dry ingredients while stirring until all is evenly moist.
  6. Spray large cookie sheet with non-stick spray.
  7. Pour granola mix evenly on cookie sheet.
  8. Bake 45 minutes at 275 degrees.
  9. Let sit for 5-10 minutes until cooled on cookie sheet.
  10. Store in airtight container at room temperature up to two weeks.

Mini Turkey and Cheese Bites

Note: For non-meat eaters, cheese with crackers is a great substitute.

IngredientsPlay with your Mini Turkey and Cheese Bites

  • 1-2 ounces turkey (or meat/protein of your choice)
  • 1-ounce cheese
  • 3-4 crackers


Cut meat and cheese in small squares, place on top of cracker for an open-faced cracker sandwich.

Chocolate Milk

8-16 ounces low-fat chocolate milk

Play with Chocolate Milk

Play with your Food. Play with your Food. Play with your Food. 

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