3 Fast Snacks Your Athlete Can Use Before and During Practice
Why This Matters
Parents often tell me:
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“We leave school and go straight to practice—no time.”
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“My athlete gets stomach aches before games.”
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“They crash halfway through.”
The hidden issue? It’s not just what they eat, but when, how much, and whether electrolytes are included. Grabbing snacks is easy, but using them at the wrong time (too fatty, too big, no sodium on hot days) can tank performance.
The good news? With the right snack, paired the right way, your athlete can feel energized, focused, and ready—whether it’s before the whistle blows or during halftime.
Action Box: Energy in Minutes
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Pick a quick carb: PopCorners / SkinnyPop / Veggie Chips
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Pair smart: fruit or small protein or sodium/electrolyte if hot/long
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Time it:Before = 30–60 min
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During = breaks/halftime + sip fluids
Hot or long practice? Electrolytes are needed before and during.
Snack #1: PopCorners (Sea Salt)
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Before (30–60 min): Small bag + banana; sip water or electrolytes.
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During (breaks): Tiny handful only, paired with fluids.
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Why it works: Light, quick carbs = fast energy.
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Add-ons: String cheese (protein), pickle chips (sodium).
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Budget option: Store-brand popped chips + applesauce cup.
Snack #2: SkinnyPop (Original)
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Before: 2–3 cups + applesauce pouch.
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During (breaks): Small handful; best with electrolyte water on hot days.
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Why it works: Simple, portable carb; easy to grab from home.
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Add-ons: Fruit pouch or Greek yogurt tube.
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Note on fiber: Some athletes handle popcorn’s fiber fine, others don’t. Test at practice, not game day.
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Budget option: Home-popped popcorn with sea salt.
Snack #3: Good Health Veggie Chips (Sea Salt)
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Before (30–60 min): Small bag + orange; add salted pretzels if sweat is heavy.
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During (breaks): Small handful only; sip fluids with electrolytes.
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Why it works: Provides quick carbs + sodium, with added vegetable powders for flavor and nutrients.
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Ingredients to know: Made mostly from potato starch, dehydrated potato, and oil (sunflower or safflower). They also include dehydrated vegetables (turmeric, tomato, spinach, parsley, celery, etc.) and a proprietary blend of vegetable extracts (spinach, broccoli, carrot, beet, shiitake mushroom).
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Extra Goodness explained: The bag highlights vitamin boosts like vitamin A (from broccoli powder), vitamin C (from beets), vitamin E (from tomatoes), vitamin B6 and K (from spinach). These nutrients are real but in small amounts. They don’t replace eating actual vegetables with their fiber, water, and phytonutrients. Think of it as a chip with a vitamin boost, not a veggie serving.
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Add-ons: Pickle spears (extra sodium) or fruit for balance.
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Budget swap: Baked chips + fruit.
Are Chips a Good Snack for Athletes?
Not all chips are created equal. Here’s the breakdown:
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Traditional Potato/Tortilla Chips
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Fried, greasy, and high in fat.
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Not ideal before or during sports—too heavy, slows digestion.
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Best saved for after practice, not fueling.
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Popped Chips (PopCorners, SkinnyPop, etc.)
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Lighter, lower fat, easier to digest.
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Can work as a quick carb snack 30–60 minutes before or in small bites during breaks.
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Pair with fruit or sodium for balance.
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Veggie-Style Chips (Good Health Veggie Chips, Terra Chips, etc.)
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Made mostly from potato starch + veggie powders.
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Marketed as “healthier,” but they’re still chips.
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Provide carbs + sodium, with a vitamin boost from added powders.
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Not a veggie replacement, but can be practical fuel when used smartly.
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Often higher in protein/fiber.
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Can cause stomach upset if eaten too close to play.
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Better for snacking earlier in the day (2–3 hours before), not pre/during practice.
Baked/Alternative Chips (lentil, bean, protein chips)
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Bottom line: Chips aren’t the “best” snack overall—whole foods (fruit, yogurt, smoothies) usually win. But lighter popped or veggie-style chips can be practical, kid-friendly carb options before or during practice, especially when paired with fruit, protein, and electrolytes.
Fuel Today, Perform Tomorrow
The right snacks don’t have to be complicated. A small bag of popped chips, some fruit, and electrolytes on hot days can keep your athlete fueled, focused, and ready to perform.
Don’t wait until a game-day crash to fix nutrition—practice the fueling plan now so your athlete knows exactly what works for them.
And remember, snacks are just one piece of the performance puzzle. Hydration, recovery meals, and smart supplement strategies are just as important.
FAQs: Pre- and During-Practice Fueling
Q: What should my athlete eat before practice?
A: Small, quick-carb snacks like popcorn, PopCorners, SkinnyPop, or fruit 30–60 minutes before practice work best. Pair with fluids or electrolytes if it’s hot or long.
Q: Can my athlete snack during games?
A: Yes, but only at breaks or halftime. Small portions of light carbs (like popped chips, pretzels, or fruit) paired with water or electrolytes are ideal.
Q: Are chips healthy for athletes?
A: Traditional fried chips are too heavy, but popped or veggie-style chips can work as light carb snacks in the right portion and timing.
Q: Do veggie chips count as vegetables?
A: No. They’re potato starch with veggie powders. They provide carbs and some vitamins, but they don’t replace vegetables.
Q: What snacks prevent cramps?
A: Snacks with sodium (like pretzels or popcorn with pickles) paired with electrolytes help reduce cramping risk.
Q: What if we only have 10 minutes before practice?
A: A mini popcorn bag or PopCorners with applesauce and water is quick, safe, and effective.
Q: What are sport-specific snack tips?
A: Soccer, basketball, and volleyball players need quick carbs at halftime (popcorn, fruit, pretzels). Swimmers or runners should stick to very light options like SkinnyPop or applesauce.
Q: What are budget-friendly fueling options?
A: Home-popped popcorn, pretzels, and fruit are affordable and fuel athletes just as well as packaged options.
Q: My athlete gets stomach aches from snacks—what can we do?
A: Stick to small, plain carb portions (like popcorn or applesauce). Test in practice before using a snack on game day.
Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched a sports nutrition academy for athletes. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.
