The Top 10 Easiest Snacks to Eat in the Clubhouse
Before, during, and after games, baseball players typically spend their time in Clubhouses, a private sanctuary that provides a space for players to shower, prepare for games, and socialize. It is also an essential place for players to grab a quick snack and fill up on their pre-game meal after batting practice sessions.
These meals are SUPER important in helping to provide nutrition and energy to baseball players which correlate to success on the fields. In addition to maintaining a fit body, eating the right snack can also enhance power, reaction time, and speed. However, it is not always possible to create and eat gourmet meals during breaks. That’s why this blog is here to give you 10 convenient, but performance-optimizing, snacks to eat in the clubhouse.
1. Yogurt Bowl with Bananas
- Greek yogurt
- Sliced up bananas
- Granola (optional)
- Nuts (optional)
- Berries (optional)
This one is absolutely delicious and so quick! Just simply take some Greek yogurt and add some cut-up bananas. You can also add some of the other ingredients mentioned above.
2. Trail Mix
- Nuts such as almonds, walnuts, cashews, and peanuts
- Dried fruit
- Whole-wheat or unsalted pretzels
All you have to do is mix your favorite combination of these ingredients for an easy snack loaded with protein and healthy fats. For even more convenience, you can also buy ready-made trail mixes at the store, but try to avoid the mixes that include sweets such as chocolate chips and M&Ms. This is super quick and can hold you over until your next meal.
3. Hummus with Vegetables and Pita Chips
- Vegetables of your choice (carrots, tomatoes, cucumbers)
- Multigrain pita chips (optional)
Everyone’s favorite combination: hummus and vegetables. Both are packed with tons of protein, fiber, and nutrients. Cut up your favorite vegetables, throw in a side of hummus dip, and snack away!
4. Apple Slices
- Large apple
- Peanut Butter
- Choice of nuts or raisins (optional)
Simply cut a fresh apple into thick ring slices. Top the fruit by spreading peanut butter evenly on the slice and sprinkling your choice of nuts or raises. With this snack not only does the apple provide you with your fruit needs for the day, but the peanut butter allows you to bring in some protein as well.
5. Beef Jerky
This snack is super quick and requires no preparation at all. Simply just order your favorite protein-filled beef jerky brand, throw it in your baseball bag, and you are all set.
6. Peanut Butter and Honey Sandwich
- Whole grain bread
- Peanut butter
- Bananas (optional)
- Cinamon (optional)
If you are looking for a snack to get you through multiple hours of practice, this is the one. Not only does it have healthy fats and protein, but its perfect combination of nutrients will keep you full of energy. It also stays fresh all day long! Layout two slices of whole-grain bread and spread a layer of peanut butter on both slices. Then drizzle some honey on top of the peanut butter. For even more nutrients and a heavier snack, you can also add some thin banana slices with a dash of cinnamon for more flavor. Put the two slices together, cut in half, and enjoy your healthy and incredibly delicious sandwich!
- Instant Quaker oatmeal packages or oats
- Choice of milk (1%, 2%, whole, almond, soy, skim, etc.)
- Berries (optional)
- Nuts (optional)
- Cinamon (optional)
- Protein power (optional)
If you plan on getting the instant oatmeal packets, there are various flavors you can choose from such as cinnamon and spice, maple and brown sugar, and apples and cinnamon. To make the oatmeal, utilize a 1:2 ratio of oats to milk. For example, if you’re using half a cup of oats, you will need 1 cup of milk. You can either microwave the mixture for greater convenience or boil the oats in the milk using the stovetop if accessible. Pour the oatmeal into a bowl and feel free to top it off with some berries, nuts, cinnamon, and even protein powder for extra taste and nutritional value.
8. Sport Energy Bars
- Science in Sport energy bars
Energy bars are just what you need if you are looking for a quick snack to fuel your energy before and after long training sessions. They are also packed with lots of carbohydrates and protein. No prior preparation is necessary, they’re composed of natural ingredients, they’re tasty, and of course, they’re healthy. A great brand to try is Science in Sport as they have lots of great feedback from numerous athletes, but there are many other nutritious energy bars you can try as well!
9. Frozen Fruit Bars
- Choice of fruit (strawberries and peach combo, mango, bananas, blackberries)
- Greek yogurt or coconut milk
- Outshine fruit bars (optional)
These popsicles are not only an excellent source of fresh fruits and nutrients, but they are very refreshing during those long and hot summer training sessions. Adding in fresh fruit will also provide you with the vitamins and minerals your body needs. You can make them the day before at home and stick them in the clubhouse freezer or simply purchase Outshine fruit bars, which are ready-made and healthier compared to other brands as they don’t contain any high-fructose corn syrup. To make them yourself, puree a few cups of the fruits of your choice and add about 1-2 tablespoons of honey. If you go with strawberries and peaches or blackberries, also throw in some greek yogurt. If you choose mango or bananas, add coconut milk instead. Pour it in a popsicle mold, put it in the freezer, and enjoy!
10. Smoothie with Protein Power
- Protein powder
- Vegetables or frozen fruits of your choice
- Milk or Greek yogurt of your choice
- Ice (optional)
This delicious and nutrient-packed smoothie is the perfect drink if you are looking for a quick way to refuel your energy and feel refreshed. In addition to the fruits being high in fiber and vitamins, the protein powder has lots of protein important for building muscle and recovery. Simply just take your favorite fruits or vegetables, protein powder, and milk or Greek yogurt and blend them all. You can pack this drink up and store it in the clubhouse fridge to drink when needed.
Why are these snacks good for you?
Compared to regular yogurt, Greek yogurt has much more nutritional value. It also has about double the amount of protein and 50% less sodium than regular yogurt. Greek yogurt is also loaded with probiotics that are beneficial for digestion and heart health. Lastly, it is an excellent source of calcium which helps strengthen your bones.
Bananas are essential after tough practices as they are packed with the perfect nutrients for refueling and recovery. They have lots of potassium, which helps regulate the heart and vitamins. Compared to other fruits, bananas will also allow you to feel more full and energized due to their great source of fiber.
Almonds: lowers cholesterol, high in calcium, reduces the risk of heart disease
Walnuts: high in omega 3 fats and antioxidants, beneficial for your brain in reducing the risk of depression
Cashews: promotes healthy bones and a strong heart, high in magnesium, rich in iron
Peanuts: high in folates which is crucial for brain development, high in Vitamin E, reduces the risk of heart disease
Adding dried fruits such as raisins, mangos, and apricots to your trail mix can come a long way.
In fact, eating more dried fruit than fresh fruit can increase your nutritional intake, providing more fiber, potassium, and folate. Dried fruits are also known to provide a boost of energy, making it essential to eat after long and tiring practices.
As a result of its delicious blend of chickpeas, olive oil, tahini, lemon juice, and spices, hummus is another great and delicious source of minerals, phytonutrients, and vitamins. The dip is also associated with health benefits such as better digestive health, weight control, and regulating blood sugar.
This almost goes without saying, but vegetables are SO important to sneak in those extra vitamins and minerals. They are also great because they come in a variety of textures and flavors, making it an enjoyable snack to go along with the hummus. Any combination of vegetables will also be sure to keep you fueled during long workouts and sessions as they have lots of fiber.
Apples are great because even just one is enough to keep you going without making you feel too full. They are high in soluble fiber and have a decent amount of calories to keep you fueled for the day. In addition, they are rich in vitamins and minerals, beneficial to your overall health.
This delicious spread is where your protein will be coming from in several of these snacks. It is also a must for athletes as it reduces the amount of cholesterol and saturated fat, making it a good source of protein for gaining muscle. This protein is also essential for recovery and helping your body function properly.
Beef jerky is very high in protein per serving and will fill you up. It also contains sodium which is very beneficial for athletes that tend to sweat easily. As a result of its sodium composition, beef jerky will also restore your electrolytes and prevent you from cramping during workouts and practices.
Whole Grain Bread
Compared to white bread, whole grain bread has much more B vitamins and minerals such as iron and zinc. It also includes lots of protein, antioxidants, and fiber, keeping you fuller for longer. In addition, whole grain bread reduces the risk of asthma, stroke, diabetes, and heart disease.
Oats are one of the healthiest grains in the world. They are a great source of fiber and carbohydrates, making them the perfect snack to keep you going throughout practice. It also helps support your immune system and promotes healthy bacteria.
Be sure to check out Ryan Weiss's coaching program and his other training programs to elevate your game.