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Performance and Recovery Snack Pack



Lean protein for recovery: – 3 oz. Real California Cheddar or Pepper Jack or Gouda (diced) – 1/2 cup Real California Cottage Cheese – 3 oz. Shredded Rotisserie Chicken Healthy fats “trail mix” for satiety, antioxidants, and omega-3 fatty acids: – 2 oz. Pistachios – 2 oz. Walnuts – 1 oz. Sunflower seeds – 1 oz. Dried tart (Montmorency) cherries – 1 oz. Golden raisins – 1 oz. Dark chocolate Antioxidant fruits for both energy and recovery: – 10-12 Blueberries – 10-12 Grapes Whole grains for energy: – 4-5 Whole grain crackers
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Here’s how Jordan Mazur, MS, RD, Director of Nutrition & Sports Dietitian for the San Francisco 49ers, prepares his Performance and Recovery Snack Pack.

Qty: 1-2 snack packs

1. Make the recovery trail mix - combine all the trail mix ingredients and mix. The body needs a certain amount of fat from the diet for hormone function, brain health, and the absorption of specific nutrients. For athletes, this trail mix includes some of the healthiest nuts and seeds you can consume providing some healthy fats, protein, fiber, vitamins, minerals, antioxidants, and phytosterols. Dark chocolate and tart cherries are also very rich in flavonoid antioxidants, which can aid in overall recovery from oxidative damage to cells.

2. Assemble your snack pack - choose your desired container, but ideally you can use a 4 or 5-compartment container and divide the chicken and cheese into one or two sections, the trail mixed into another section, the grapes and blueberries combined in the third section and then stack your crackers in the last section. Get creative with how you put it all together and enjoy!

Lean protein for recovery.

Protein is important for athletes to consume throughout the day, not just after workouts. Lean protein sources like hard and soft cheeses, especially cottage cheese made with Real California milk, as well as chicken, are great ways to get protein in to provide the amino acids for muscle repair and building all day long. Protein is also essential for several functions in the body like enzymes and your immune system functioning.

Antioxidant fruits for both energy and recovery.

Blueberries and grapes are two of the most beneficial fruits you can consume for recovery and overall health. Together they combine to provide loads of nutrients including vitamin C, vitamin K, and copper among others. In addition to supporting immunity, vitamin C is needed for DNA repair, and the production of both collagen and serotonin. Both grapes and blueberries contain several different antioxidants, including types known to decrease inflammation and support healthy blood flow.

Whole grains for energy.

When choosing crackers (or bread) for your box, make sure to choose whole-grain varieties. Whole grains products provide more nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).

Made with purposeful ingredients for both recovery and performance, athletes and active individuals of all ages will love this snack pack to stay fueled all day long. The snack pack below is ideal for an athlete to take with them to fuel up before a workout or to fill in the gaps between meals. This carefully constructed pack is made with foods that provide ideal macronutrients but also functionality to help with recovery (protein and antioxidants). – Jordan Mazur, MS, RD, Coordinator of Nutrition & Sports Dietitian for the San Francisco 49ers.

Yavari A, Javadi M, Mirmiran P, Bahadoran Z. Exercise-induced oxidative stress and dietary antioxidants. Asian J Sports Med. 2015;6(1):e24898.

Created in partnership with Jordan Mazur, MS, RD, Coordinator of Nutrition & Sports Dietitian for the San Francisco 49ers.