14 Snacks Great for Before & After Exercising

Snacks are essential before work out sessions or soccer practices because they give your body the energy it needs. Working out on an empty stomach can cause muscle loss so it is smart to grab a snack 30 to 60 minutes before exercising. The right snacks can provide your body with protein to help build muscles and with carbs for quick energy. 

Snacks are not just important before exercising, they are also great to eat after working out. Eating a snack within 30 minutes to an hour after exercising can help to restore energy and rebuild muscles. Check out the list below of some of our favorite pre and post workout snacks that will help your body get the most out of its workout. 

How to Prepare Homemade Soccer Sports Drinks

Regardless of the debate on whether sports drinks are good or bad for you, no one can deny that athletes need electrolytes to keep themselves energized and replenished while playing sports. Many people are turning their heads away from name-brand sports drinks because they contain high contents of sugar and citric acid. Sugar and citric acid can increase the rate of tooth decay or erosion and can be unhealthy in large quantities. The enormous amounts of sugar in these drinks can also cause an upset stomach, which is the last thing an athlete wants before they are about to play a big game.

An alternative is to create your own electrolyte drinks at home. We found two delicious sports drink recipes that everyone on your team is sure to love! 

Ginger & Lemon Electrolyte Drink: 

Serving Size: 1.5 liters


  •  ½ liter of ginger water (recipe below)
  • 1 liter of water
  •  juice of 3 small lemons
  • ½ tsp sea salt
  • Stevia to taste

Ginger Water (Make First)

  • 1 medium-sized ginger root
  • 1 liter of water
  • liquid Stevia, to taste
  1. Cut ginger into large coins, place into a large sauce pan, and add water.
  2. Bring water to a boil and then simmer for 15 minutes. Turn off the heat and let the ginger water steep until cool. After ginger water is cool add liquid Stevia to taste.
  3. Mix the ginger water, lemons, and sea salt all together and store in a container in your fridge. 
  4. Enjoy! 


Source: Gabby's Gluten Free

Strawberry Electrolyte Drink: 


  • 3 cups coconut water
  • 1 cup strawberries
  • 1 cup water
  • 1 cup ice
  • 1/8 tsp sea salt
  • 2 tsp honey, to taste
  1. Toss all the ingredients into a blender and mix together until smooth.
  2. Enjoy! 


Check out Everyday Roots for two additional recipes that are a must-try!

Try out one of these recipes and let us know your thoughts! If you have a recipe suggestion please submit it to CrossBonesSports@gmail.com.

P.S. A big thanks to Gabby's Gluten Free and Everyday Roots for providing these awesome recipes! 

The Breakfast of Champions

We've all been told a countless number of times that breakfast is the most important meal of the day. But guess what? It really is! Many of us are guilty about skipping breakfast whether we say we aren't hungry, don't have enough time, or just want to sleep in five extra minutes. Stop the excuses and start making time for breakfast, especially if you are a soccer player.

Breakfast is called the most important meal of the day for several reasons. Athletes need to eat a balanced breakfast because it helps provide energy and nutrients for strength, concentration, and performance which are all crucial for playing soccer. To play at your best, your body needs to get its day started on the right track.

When preparing your mind and body for a soccer match it is best to eat a breakfast that is high in carbohydrates, low to moderate in protein, and low in fat. Carbs are essential before a soccer game because they will digest quickly to help boost your energy without cramping and bloating.

What to eat 1-2 hours before a game: 

  1. Smoothie with low-fat yogurt and fresh fruit

What to eat 2-3 hours before a game:

  1. Whole grain toast with jam or honey
  2. Oatmeal with banana
  3. Bagel with peanut butter

What to eat 3-4 hours before a game:

  1. Low-fat yogurt with fresh fruit, granola, and whole grain toast
  2. Veggie omelet or scrambled eggs with vegetables and whole grain toast

In addition to your breakfast, don't forget to drink water throughout the morning as you prepare for your soccer match. Every person's body is different so try these breakfast meals and find out what works best for you! Do you have a meal to add to our breakfast of champions? If so, email your submissions to CrossBonesSports@gmail.com