Fuel Your Fitness: Snack Suggestions
As mentioned in a previous post, the sports nutrition information I have been reviewing recently has primarily focused on collegiate athletes. Though collegiate athletes comprise a small percentage of the population, the concepts gleaned from them may be applied to any population of athletes in a modified fashion.
General guidelines for collegiate athletes recommend at least two snacks per day and at least three meals per day. More/less snacks may be justified depending on body composition goals (i.e., muscle gain vs. weight loss) and timing of training or performance/competition. For example, a late evening training session may warrant an additional snack. Two-a-day practices may call for the same. Instances in which you are competing all day with short breaks in between events may require replacement of one or more of larger meals with a few smaller snacks. (This principle also holds true for some of my work-a-holics who are unable to take a true lunch break.)
In the first “Fuel Your Fitness” blog post, I reviewed snack recommendations for before, during and after exercise. But what about snacks removed from the time of training or competition? Aligned with general snack principles, it’s always wise to aim for a mixed nutrient profile. As a general rule of thumb, include one food high in protein + one complementary whole food. Please do NOT rely on highly-processed, pre-packaged sport foods (i.e., shakes, bars, etc.). These items are better suited for use closer to the time of training or competition (or as a “Plan B” option when whole food items are unavailable) due to their high calorie counts and low micronutrient content.
Of course, specific examples for snack recommendations will vary based on the individual’s needs. In the meantime, here are some healthy ideas to get you started on the right track:
- Chickpeas + feta cheese + carrots + cucumbers + red bell peppers + balsamic vinaigrette (featured in picture
- Hummus + baby carrots + whole grain crackers
- Natural nut butter on celery sticks, apple slices or baby carrots
- Black beans + pepper jack cheese wrapped in a whole wheat tortilla with red pepper + salsa + guacamole
- ½ turkey + avocado sandwich on whole wheat bread + broccoli spears
- Whole grain muffin + raw, unsalted almonds + dried fruit
- Tuna + tomato slices wrapped in a whole grain pita
- WHAT: This is a loaded bullet (point)! The MBM "Meal Manual" includes the following:
- Collection of healthy recipes offering suggestions for how to eat a balanced variety of delicious foods.
- Sample daily menus that illustrate how these recipes might fit into your daily dietary intake.
- "Smart Swaps": Lighter alternatives for traditionally less-healthy food favorites.
- "Restaurant Reviews": Reviews of menus from various dining establishments focused on which items are more beneficial to order in terms of nutritional value.
- WHY: Many of us find it easier to have explicit instruction guiding our dietary decisions (sample daily menus), yet appreciate variety in our meals (recipes). It is important not to completely give up some of your less-healthy favorite foods, but rather find a way to enjoy them in a healthier manner ("Smart Swaps"). Finally, life happens- we dine out! And that is a-okay. As long as we order wisely, dining out does not have to be a dietary disaster.
- HOW: Rather than sending out a one-time finished document, I have decided to house this information in a Google drive document to which you will receive a link upon purchase. This will enable you to receive updates to the document as they are added, such as new recipes, new "Restaurant Reviews", new "Smart Swaps", etc. The Google Drive app will allow you to access the google document from your phone from at anytime, allowing you to refer back to recipes while at the grocery store, "Restaurant Recommendations" while deciding on a dinner date, etc.
