A Quick Guide to Nutrition for Athletes: Simple Snacks, Supplements, and Meals
- orvietoathletics
- Mar 12, 2025
- 4 min read
The food we consume on a consistent basis directly impacts how we feel, how our immune system functions, how our muscles grow, the amount of body fat we have, and our mental well-being. The right meals, snacks, and supplements can boost your energy, help your muscles recover, and keep you feeling strong. I’ve put together this guide to help you find easy meals and snack ideas while also learning more about supplements to fill your gaps.
Easy Snacks for Athletes
1. School, pre-practice, intra-practice snacks:
These snacks are easy to pack, easy to eat, and give you quick energy without feeling too heavy. Good options I personally rely on:
Banana or Apple with peanut butter – A mix of fast energy and healthy fat.
Peanut butter and jelly sandwich – A classic snack that keeps you going.
Greek yogurt with granola and berries – A mix of protein and carbs.
Oatmeal with honey and fruit – Great for long-lasting energy.
Protein Bars: - High protein and convenient option.
2. Post-Workout Snacks
After working out, your muscles NEED protein and carbs to recover. Try these snacks:
Protein shake!!!! Read more about my favorite protein in the supplement section below!
Blended protein smoothie with frozen banana, protein powder, milk, and ice – Quick and easy nutrition.
Toast with avocado and eggs – A great mix of healthy fats, protein, and carbs.
Bonus points if you add egg whites (which are just pure protein, you can buy these in a carton next to the regular eggs at the store)
Meat, carbs, veggies… a classic gym goer’s meal is chicken breast, rice, and broccoli!
3. Other Snacks for Busy Days
If you need something quick, these options are great:
Trail mix with nuts, seeds, and dried fruit
Hard-boiled eggs
Cheese and crackers
Greek yogurt cup (I like chobani non-fat)
Hummus and veggies (I like carrots and celery with my hummus)
Apple, banana, or other fruit (summer/watermelon season is almost here, yay!)
Protein bar
Fill your Gaps with Supplements
Whole foods (things that are grown from the ground or have once been alive, not processed “junk”) should always come first, but supplements can help fill in your gaps. Here are some supplements that have helped me throughout college and my athletic career.
1. Protein Powder
Protein helps build and repair muscles. You have to choose one that you actually enjoy, or you won’t drink it–let’s be honest. I can vividly remember plugging my nose to chug the most disgusting protein I randomly bought from Wegmans my senior year of high school. GOOD NEWS–in college I stumbled upon the holy grail, the best tasting protein powder ever, and now I get to save you guys the trial and error of sorting through bad proteins.
1st Phorm’s Phormula-1:
This is a low-temperature and rapid assimilating protein. What this means is that it will digest really fast pre or post workout and therefore supply your muscles with the building blocks they need! The processing technique makes it smooth and not gritty/grainy like some of the other proteins out there. I personally pair it with the “ignition” which will add some carbohydrates. My favorite flavors are the salted peanut butter, cafe mocha, and chocolate mint cookie!
How to use: Mix it in plain water, blend it into a shake, mix in oatmeal, or yogurt.
2. Electrolytes & Hydration
Staying hydrated is key to performing well. When sweating, the body loses key electrolytes like sodium, potassium, magnesium, and calcium, which can lead to dehydration, muscle cramps, and fatigue if not replenished. Water alone does not restore these essential minerals, so electrolyte replacement is crucial for sustained performance, endurance, and proper recovery after practice or games. Try these:
Coconut water – A natural way to get electrolytes.
Electrolyte tablets – Helps replace lost minerals.
Sports drinks – Useful for long or intense workouts (watch out for added sugar).
An easy hack is also to just sprinkle table salt into your water during your workout!
3. Creatine
Creatine monohydrate is considered the safest and most studied sports supplement on the market. It is something that is naturally available in our muscles, but with added supplementation will increase saturation. Creatine helps boost strength, power, muscular endurance, and muscle growth. It is especially important for short intense bursts of exercise (lifting weights, sprinting, or high intensity sports such as volleyball)
How much should you take? 3-5g daily, anytime during the day.
4. Omega-3 Fatty Acids
Omega-3s reduce inflammation and support joint health. I started taking these in college because I noticed extra joint achiness in my wrists (setting and hitting), shoulders (hitting and serving), and my hips (defense and running around). Taking Omega-3s helped a LOT with my general inflammation due to training. Good sources include:
Flaxseed and chia seeds
Fatty fish like salmon
Fish oil supplements
5. Multivitamins
Multivitamins benefit athletes by doing what I like to call “checking all the general boxes.” Vitamins basically run our metabolism and impact how we digest and absorb our food: which is why they play such a crucial role in energy production, enhancing recovery, and strengthening the immune system. Intense training in volleyball or the weight room further increase the demand for vitamins and minerals like B vitamins for energy, vitamin D and calcium for bone health, and antioxidants (C, E, and zinc) to reduce oxidative stress. Since athletes may not always get enough nutrients from diet alone, multivitamins help maintain overall health, optimize performance, and reduce the risk of deficiencies.
How to build a meal
Keep meals simple. First, we want our plate to be built around a lean protein sources such as chicken breast, ground beef, fish, turkey, etc. Next up: We want our plate to have at least one vegetable. My favorites are broccoli, green beans, roasted carrots, mushrooms, bell peppers. Lastly, we want to include some complex carbs for sustained energy: rice, quinoa, regular or sweet potatoes, etc. When eating out: I look for wraps, salads (with a protein such as chicken), breakfast sandwiches, or anything really (as long as it has protein)! Every single meal should be based around protein!
Conclusion
If you are serious about your athletic endeavors or body composition, you need to eat as intentionally as you train! Prioritizing protein, hydration, and key vitamins will help you train harder, recover faster, and feel your best both on and off the court. Stay consistent with your nutrition, listen to your body’s needs, and keep striving for progress—your performance will thank you! Remember, nothing changes if nothing changes. Stay tuned for my next blog!
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