Healthy Snack & Meal Ideas for Lake Days
Summer in Oklahoma is synonymous with spending time at the beautiful lakes, soaking up the sun, and enjoying the great outdoors.
As a sports nutritionist, I'm often asked about the best snacks and food to bring along on these adventures. Whether you're competing, training, or just enjoying a day out, having the right snacks can make all the difference in maintaining your energy levels, supporting muscle recovery, and keeping your body composition goals on track.
Why nutrition matters on lake days
for olympic weightlifters, crossfit and casual, lifestyle athletes
When you're out on the lake, your body is often working harder than you realize. Swimming, paddle boarding, and even lounging in the sun can increase your caloric expenditure. For athletes, this means it's crucial to have snacks that provide the right balance of macronutrients—proteins, fats, and carbohydrates—to keep your energy levels stable and your muscles fueled.
You don't need to treat lake days much differently from regular days when it comes to nutrition. The key is to include and pack plenty of snacks that encompass all macronutrients. Aim for a mix of protein options, complex carbohydrates, and fibrous, nutrient-rich foods. This approach ensures you're getting a steady supply of energy, maintaining muscle mass, and promoting recovery throughout the day.
Go-To Lake Snacks
When planning snacks for a lake day, consider options that support hydration, energy, and satiation.
Fruits and vegetables with high water content, like watermelon, cucumbers, and celery, help keep you hydrated under the sun.
Including complex carbohydrates such as whole grain crackers or quinoa salad provides sustained energy for activities like swimming and boating.
Additionally, a few protein-rich snacks like Greek yogurt, nuts, or lean meats can keep you feeling full and satisfied throughout the day.
Balancing these elements ensures you stay nourished and energized for a fun and healthy lake outing!
Meal Ideas
Want something more substantial? All these meals can be easily stored in a cooler, ensuring they stay fresh and delicious throughout your boating or lake day adventure.
Tuna Salad Sandwiches: Packed with protein and healthy fats, tuna salad sandwiches are a great option for a satisfying meal on the water. Use whole grain bread for added fiber and nutrients.
Chicken Salad Wraps: Easy to eat and packed with protein, chicken salad wraps are a convenient and delicious choice. Add some crunchy vegetables like celery and bell peppers for extra flavor and texture.
Turkey and Avocado Sandwiches: Lean turkey paired with creamy avocado makes for a nutrient-dense and filling sandwich.
Quinoa Salad with Grilled Chicken: This nutrient-packed salad combines quinoa, grilled chicken, and a variety of fresh vegetables. It’s a great source of protein and complex carbs, keeping you fueled for hours.
Summer Pasta Salad: A hearty pasta salad can be a satisfying and refreshing meal. Serve this with pre-cooked rotisserie chicken or a beer brat!
Hummus and Veggie Wraps: Wraps are not only delicious but also rich in fiber and healthy fats. Pair hummus with an assortment of fresh veggies like cucumbers, carrots, and spinach, all wrapped in a whole grain tortilla.
Bean and Cheese Burritos: These burritos are packed with protein and fiber, making them a substantial meal. Add some salsa and avocado for extra flavor.
Cold Grilled Steak, Shrimp and Veggie Kebabs: Prepare kebabs ahead of time with your favorite vegetables and protein option. They’re easy to eat and packed with nutrients, making them a perfect boat day meal.
Hydration Tips
Staying hydrated is just as important as having the right snacks. Bring plenty of water and consider adding electrolytes, especially if you'll be active and sweating a lot.
Hi, I’m Katie!
I work with Olympic weightlifters and CrossFit athletes to ensure their nutrition supports their rigorous training needs.
If you're looking to optimize your nutrition for athletic performance and maintain your body composition, I'd love to help!
Book a free, 1:1 discovery call with me to discuss personalized nutrition strategies that align with your goals.
Let's make this summer your best one yet, both on and off the lake!
Book a free discovery call with me today!
Don’t wait—unlock your potential, build strength, achieve your goals!