Healthy snacks for active people

Conscious snacks

Most physically active people also pay attention to their diet. A healthy and balanced diet provides your body with all the essential nutrients you need to last longer during training, push yourself to your limits, and ensure optimal recovery after your workout! Small snacks are also part of a balanced diet for athletes. Find out which ones are good for you in our article!

When is the best time for a snack?

You should avoid large meals right before exercising. The food sits in your stomach and can cause heartburn or side stitches during your workout. Therefore , it's best to eat your last large meal two to three hours before exercising . However, you can have a small snack right before or after your workout. The general rule is: never start a workout on an empty stomach .

Snacking before training

Want to maximize your training success? Then you should eat a small snack before your workout. A snack prevents your blood sugar levels from dropping during physical activity. A healthy bite won't weigh you down before your workout, but will give you an energy boost.

Snacking after training

After an intense workout, whether running or strength training, you should provide your body with sufficient nutrients. This is the only way it can regenerate optimally and replenish its glycogen stores, i.e., its energy reserves .

What makes for healthy snacks for active people and athletes?

Not all snacks are created equal. In fact, snacks between meals are often among the unhealthiest of the day. Many processed foods – and unfortunately, even energy bars for athletes – contain a lot of refined sugar, animal protein isolates, and artificial additives. It's worth taking a look at the ingredient list, or better yet, avoiding processed foods altogether.

Snacks that don't contain refined sugars, unlike chocolate bars, are considered particularly healthy. If you do consume carbohydrates, complex carbohydrates like those found in whole-grain products or legumes are best. High-quality proteins such as nuts or low-fat dairy products are considered especially good snacks for athletes. Protein-rich snacks can, for example, stimulate muscle protein synthesis . The amino acids in protein-rich foods help build new muscle tissue and simultaneously prevent its breakdown, as the body doesn't have to break down muscle mass for energy.

CONCLUSION

If you want to build muscle , you should opt for a low-carb, high-protein snack , such as yogurt with nuts. If you like, you can also sweeten it with a few berries or dried dates. After a workout, athletes should consume enough minerals, carbohydrates, and vitamins . Recommended options include fruit combined with cheese, green smoothies, or a shake made with banana, low-fat milk (or a milk alternative), and peanut butter.

Reference: Ridofranz, AlekZotoff