When young athletes are done with a game, they probably are going to be hungry. Parents already know that, but what about healthy snacks to eat after the final whistle?

When planning a postgame snack or meal, remember that it must include a carbohydrate source and a protein source. These two will absorb into the blood stream and start the muscle recovery process.

What athletes put into their bodies after taking a lot out of them is a key to getting back to 100 percent as quickly and efficiently as possible.

Here are some examples of snacks that have the ideal ratio of carbs to protein that aid in muscle recovery:

1. Low fat chocolate milk. Chocolate has both protein and carbs and is a quick, easy way to refuel after a workout, practice or game. There are many brands of milk that come in individual portions that do not have to be refrigerated, making them ideal to toss in a gym or team bag.
2. Peanut butter and jelly. Classic. This iconic sandwich has a good source of protein in the peanut butter and carbs in the bread. It’s easy to find and simple to make.
3. Greek yogurt and fruit. Greek yogurt is a great source of protein. Add chopped fresh fruit or dried fruit to the yogurt for the carbohydrate source.
4. Pretzels and string cheese. Pretzels provide carbs and extra sodium to help replenish what athletes lose while sweating. The string cheese provides the necessary protein and is always fun to eat.
5. Beef jerky and fruit. Beef jerky has great protein (10g per serving) and low fats (2g per serving). Fruit is a good source for natural carbohydrates.

Enjoy these snacks after a big game and you’ll be on the road to recovery in a fast, healthy and delicious way.

Lindsay Langford is a registered dietician and board certified specialists in sports dietetics for St. Vincent Sports Performancein Indianapolis. She has experience in clinical nutrition, endurance coaching and nutrition coaching for athletes and teams in the NFL, NHL, NBA and IRL as well as elite level endurance athletes.