Snacks and Desserts

Many athletes enjoy snacks and desserts as part of their daily food plans. Fresh fruits are ideal choices for either, yet there is a time and a place for other sweets. The trick is to choose snacks and desserts that are low in fat and high in carbohydrate. These recipes provide healthy alternatives to empty-calorie temptations.

Remember that peanut butter is a staple for hungry athletes who want a satisfying, wholesome snack. Although peanut butter is fat laden, it can healthfully fit into the fat budget for most sports diets. If you are a peanut butter lover, you can spread peanut butter on bread or tortillas and add any of the following ingredients to put some variety in your sports snacks:

  • Jelly (of course!)
  • Honey
  • Cinnamon or cinnamon sugar
  • Applesauce, raisins, and cinnamon
  • Raisins
  • Banana slices
  • Apple slices
  • Sprouts
  • Granola or sunflower seeds
  • Cottage cheese
  • Dill pickle slices (no kidding!)

You can also make yourself a homemade milk shake by combining 1 cup milk, 1 banana, 1 tablespoon peanut butter, and sweetener as desired.


Oatmeal cookies


Peanutty energy bars


Sugar and spice trail mix


Peanut butter banana roll-up


Apple crisp


Rainbow fruit salad


Peach and gingersnap sundaes


Carrot cake


Chocolate lush


See also: Fruit smoothies, Thick and frosty milk shake, Reese's shake

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