Make it yourself performance snacks
Keeping well hydrated and properly fueled is critical to prepare your body for the day’s challenges. Here are some easy recipes for fueling optimal performance.

It's important to be well hydrated and properly fueled each day so your body is ready for the challenges it will face.  Here are some easy ways to prepare the fuel that you need for just pennies per serving.  And if you keep some basic ingredients on hand, you'll be able to whip up these performance foods any time you need them.

Overnight Oatmeal

Make a single serving or set out multiple containers and get ready for your week by creating an assembly line for multiple servings and flavors.

• ½ cup rolled or steel-cut oats
  

• ½ cup low-fat milk (any type of milk works)
  

• ½ cup plain Greek yogurt
  

• ½ cup chopped fruit
  

• 1 Tbsp sweetener (honey or maple syrup add flavor)

• 1 Tbsp chopped nuts

Method:  Layer ingredients in a to-go container and refrigerate overnight.  Enjoy cold, or warm it in the microwave.

Layer oats, milk, and yogurt in the container.  Top with sliced strawberries, bananas, and raw or toasted nuts of your choice.  Drizzle with honey, maple syrup, or other sweetener.

Easy-To-Remember Ratio:  ½ cup of each main ingredient plus 1 Tbsp each of the toppings

Nutrients In One Serving:  415 calories, 25g protein, 63g carbohydrates, 8g fiber

Peanut Butter Chocolate Shake

Pair this shake with a piece of fruit for breakfast to get you off to a great morning start, or use it as a recovery drink after working out.  You can make it in a shaker bottle or blender.  One serving:

• 1 cup milk, skim
  

• 1 Tbsp peanut butter

• 1/3 cup nonfat plain Greek yogurt
  

• 1 Tbsp chocolate syrup
  

Method:  Add half the milk and the peanut butter to the bottle.  Shake vigorously or blend in a blender.  Add the rest of the ingredients and shake or blend well.

Nutrients In One Serving:  278 calories, 20g protein, 31g carbohydrates, 1g fiber

Peanut Butter Bites

• 1¼ cup uncooked old-fashioned oatmeal
  

• ½ tsp cinnamon
  

• ½ Tbsp honey
  

• 3 Tbsp peanut butter
  

• ½ cup banana, very ripe and mashed (frozen and thawed works well too)
  

• 16 chocolate chips
  

Method:  Mix oats and cinnamon together in a bowl.  Add the next three ingredients and mix well.  Form into 8 uniform balls.  Add two chocolate chips to the top of each if desired. If you can, refrigerate before eating. 

Nutrients In One Serving (1 piece):  107 calories, 3g protein, 16g carbohydrates, 2g fiber

Sports Drink

• ¼ cup sugar or honey

• ⅛–¼ tsp salt

• ¼ cup hot water

• ¼ cup orange juice
  

• ¼ cup lemon juice
  

• 3¼ cups cold water
  

Method:  Dissolve the sugar and salt in the hot water.  Add the juice and the remaining water.  Drink at room temperature or chilled.  Makes one quart.

Easy-To-Remember Ratio:  Each ingredient is ¼ cup or ¼ tsp (unless you reduce the salt), plus the water.

Nutrients In One Serving (8 oz):  60 calories, 16g carbohydrates, 72–144 mg sodium (depending on amount of salt).

Refrigerator Checklist:

• Milk, low-fat or skim

• Plain Greek yogurt

• Orange juice
  

• Lemon juice

• Fruit (strawberries, blueberries, oranges, kiwi, bananas, etc.)

• Chocolate syrup
  
  

Pantry Checklist:

• Cinnamon
  

• Salt
  

• Oatmeal

• Honey

• Maple syrup
  

• Sugar, granulated

• Nuts (almonds, pecans, walnuts, etc.)
  

• Peanut butter, crunchy or smooth