Top Training Snack Tips
Anyone who has health and fitness education understands the link between dietary habits and sports performance. So, what do Personal Trainers eat, and what do they recommend for others? Well, this I know, we master snacking before and after exercise. Just like everyone else, we face cravings throughout the day. Try these “Trish the Trainer” tips the next time you have a long day at the gym or at work…
SNACK TIPS FOR PRE-POST WORKOUT
Healthy blend of carbs & protein
Carbs provide us instant fuel and protein supports our muscles. Protein also takes longer for the stomach to digest so it helps prevent us from feeling too hungry too soon. Because protein takes longer to digest in the stomach, it is important to not over do it with protein intake before a workout. Save the extra protein for Post-workout. Too much protein can cause GI distress or cramping while exercising. Healthy blends for snacking include an apple with a handful of almonds, or a piece of toast with 1 T. of peanut butter, or carrot/celery sticks & bagel crisps with 2 T. of hummus dip.
2. Limit your snacks to around 200 calories
Remember this is a pre-workout SNACK, not a meal. Eating more than 200 calories can make your stomach feel heavy and can cause our workout to end before you finish your goals for the day. Using premeasured snacks and prepackaged snacks take the guess work out of counting calories and also travels well so you can make sure you get some fuel and calories inside your body no matter how busy or hectic your day is.
3. Avoid caffeinated beverages, like coffee, just before a workout
Morning beverages like coffee have been linked to GI distress during workouts and caffeine triggers the bladder, causing you to feel like you have to go to the bathroom more than usual. If your workout is running, you can see the complications this can cause when trying to squeeze in a few miles before getting ready for work. Caffeine has also been linked to dehydration.
4. Hydrate!
Be sure you are hydrated before starting your workout to get the most from your fitness sessions. You should try to drink approximately 12-16 ounces of fluids at least 30 minutes before starting your workout. Electrolyte replacements are important to remember because they support healthy organ function as well. Bring your favorite water bottle everywhere with you!
5. Don’t try any new foods before a big workout
Train with what you know works with your body. Important training days could be impacted by eating snacks that your body will not agree with. Use shorter workouts or lighter training session for experimentation with new snacks. Want more guidance on proper training fuel for your Fitness Game plan? Try connecting with my JustCoach App to help fine tune your pre and post-workout snacking habits.
Trish the trainer top snack picks
Eggs
Hardboiled eggs are one of the best snacking options. They’re inexpensive and easy to make ahead of time. They’re also filling, so they can satisfy cravings and give you the energy needed for workouts and daily life.
What’s the real scoop on eggs? Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body’s glycogen. Try slicing hard boiled eggs and adding sliced tomatoes or avocados on top. Sprinkling them with a little salt improves the flavor.
The best news? Eggs contain large amounts of the amino acid, leucine, which is particularly important for muscle gain. So get cracking! Eggs are an ideal food to fuel fitness.
Precut vegetables
No one wants to gnaw on an entire celery stick or large bell pepper. Try chopped carrots, bell peppers, and celery. Also, consider having small pieces of broccoli or cauliflower. Wash and cut vegetables to prepare for healthier snacking options throughout your day. Don’t sabotage your workouts with sugary snacks…
You can keep the precut vegetables in silicone bags or small glass containers. Purchase precut veggies in the store, or save money when you slice and dice your own.
And since you are active, why not mix eggs with your veggies. Omelets are one of my favorite any-time-of-day meals. You can load them up with tons of your favorite veggies and —since you’re working out—splurge with full-fat cheese. Baked style omelets make it easy to portion out snack sizes, or you can make them in a muffin pan.
Granola
Instead of buying granola in stores, many trainers make their own version. They prefer homemade granola so they can hand-pick all the ingredients, choosing only organic, fresh and clean additives.
A healthy granola mix includes carbohydrates, proteins, and fats. Try making your own granola with peanuts, almonds, cashews, raisins, oats, and dried cranberries. Another popular granola mix includes sunflower seeds, oats, chia seeds, flax seeds, and raisins. Experiment with different nuts and seeds to create your favorite.
Peanut butter
Peanut butter provides protein and healthy fats that are filling. From adding peanut butter to smoothies to eating it directly from the jar, many fitness lovers include it in their snacks. Consider making a bread-free peanut butter sandwich… simply slice a banana into long, thin strips and add peanut butter in between. Give it an upgrade with raisins and chia seeds. This is great to make before your favorite morning cardio class…
Try stashing some to-go packs of peanut butter or almond butter in your gym bag so you can chow down on your way to workout or stay protein nourished when you travel.
Almonds
Almonds also provide protein and healthy fats. A handful of almonds can stop cravings and provide an energy boost. Many trainers rely on almonds for a quick burst of energy during their long training day. You can buy small bags of almonds, or use small containers to make smaller portions from a bulk bag. Stuff them into a bag or purse that you use during the day and snack on them whenever you get hungry or feel your energy waning…trust me, they pack a powerful energy punch!
Emergency protein bars
There are many brands of protein bars on the market, and fitness enthusiasts rely on them, although they’re not in agreement about which ones are the best. You’ll have to experiment and find one that you prefer. Focus on finding protein bars that are low in sugar and preservatives.
Pay attention to the ingredient lists on the back of the package. Try to avoid the ones that have ingredients you can’t pronounce or spell. Simple ingredients are healthier. The healthiest bars will also have a short list. Try different flavors to find a favorite. Most energy bars are available in chocolate, vanilla, peanut butter, and fruit flavors. They all have different tastes and textures. You can also try baking your own energy or protein bars with healthy ingredients…
Even though a fit lifestyle depends on eating less from a box, can, bag or bottle, it is still a good idea to have a healthy energy bar or two in your pantry, purse or gym back…just in case! It’s a strategy to ward off hunger and keep energy high.
The fuel you use for the body matters
Understand that snacking is a vital part of a successful diet and exercise regimen. What you eat plays a huge role in your ability to recover and bounce back for your next workout session. Try these basic, simple snacking tips before planning your next gym session or long workday! Putting some effort into planning the timing of your pre- and post-workout meals and snacks can help ensure you are getting the most out of your training! It’s a strong Optimal YOU move!
