A healthy lifestyle and snacking do go together. Especially if you exercise regularly, you need to provide your body with extra energy regularly. You can read all about smart snacking in this post!
Exercising means asking your body for a big dose of energy that you get from food. When you train without replenishing your energy, you quickly hit the wall! That’s why it’s best to choose nutritious snacks before, sometimes during (depending on how long you train), and after your workout. This also helps keep your blood sugar levels stable and avoids energy crashes or cravings for unhealthy foods.
What do I snack on before my training?
Heavy meals are now a no goChoose a light snack a few hours before your training to slightly boost your energy dose. In technical terms, we are loading the body with glycogen. In short, glycogen is what is stored in the muscles and liver and comes from the carbohydrates we eat. Our body can then use that glycogen as fuel.
An ideal snack for training (ideally 1 hour beforehand) contains the necessary carbohydrates, but also pProteins and a small amount of fats and fibers. Ready to go!
Some options:
- Fresh fruit or dried fruits (note, these can affect the digestive system due to the fiber content)
- Peanut butter
- Yogurt
- Whole grains
The best option is to combine the above ingredients into a delicious pre-workout snack.
From the snack box:
- Bombus energy bars
- Freee oat bars
- Roo’bar bars
- Bear YoYo dried fruits
- Nakd dried fruits and bars
- Dried fruits
- Kookie Cat cookies
- Innerme oat & superfood bars
What should I provide during my training?
Most of us have enough glycogen in the body to complete a (relatively easy) workout of about 90 minutes. Especially if you have chosen to eat a small bite just before training. If you plan to exercise longer than 90 minutes or shorter but very intensively, you will also need to provide your body with new energy in between. Carbohydrates (unprocessed, from natural sources) are then the most important nutrient for extra energy, but don’t forget to drink to replenish your lost body fluids.
Some options:
- Carbohydrate-rich snacks like dried fruits
Try (from the snack box):
- Get fruity fruit bars
- N’eat bars
- Roo’bar bars
- Perkier bars
- Raw Bite bars
- Nakd bars
How do I reward myself after training?
Your body needs to recover from your physical effort and requires building blocks for that. Within the first half hour after exercising, consume enough carbohydrates and proteins (supplemented with some healthy fats), which help replenish your lost energy and promote muscle recovery. Proteins, in particular, are made up of amino acids and are therefore the essential building blocks of your muscles.
Smart snacks (from the snack box):
- Complex carbohydrates such as whole rice, crackers, oats, potatoes...
- Raisins
- Nuts, seeds
- Yogurt
- Avocado
- Fish / Chicken
- Eggs
- Vegetables
Here too, you can combine the above ingredients into a delicious snack for after sports.
Smart snacks (in the snack box):
- Raw-Bite Protein bars (10 g protein)
- TREK bars (9 to 10 g protein)
- Products based on nuts, seeds, such as Brave, Bites We Love...
But also chip alternatives based on popcorn, chickpeas, and beans are packed with proteins that stimulate recovery.
Race on the schedule?
Postpone introducing new things like specific training or certain foods. Testing them first during your training (race simulation) is the smartest choice!
Questions or comments? We are happy to help! Feel free to leave a message or contact us via info@justbite.eu.