Healthy Snacking Options for Sportsmen
Healthy Snacking Options for Sportsmen: As athletes we are sure you are aware of what foods to choose Pre or Post your Training sessions. You are always confused with what to choose as in between snacks so as to have the perfect mix of carbs, protein & fat along with other vitamins & minerals. Not choosing the correct alternate may lead to hampering your next training session! Hence, CHOOSE WISELY!
Below are a few suggestions:
|SNACK||WHY CHOOSE THIS|
|Almonds||25 g (23 almonds approx) provides 170 calories, 6 g protein, 3.5 g fiber, 75 mg calcium and 7.4 mg Vitamin E (highest of all nuts), antioxidants and heart healthy fats.|
|Cereal & Milk & Fruit||A whole-grain cereal paired with low-fat milk and fresh fruit provides carbohydrate and protein, along with vitamins and minerals. Choose a cereal that has the “whole grain” seal, and has at least 3 grams of fiber per serving. Top with fresh fruit|
|Fig OR Date Bars||Athletes like cookies and these two contain some nutritional value; complex carbs and the benefits of dried fruits like figs, dates and raisins to boost fiber. These are good post-work out snacks to replenish muscle glycogen.|
|Low fat Yogurt with Fruit||Nonfat or low-fat yogurt contains more protein per serving (up to 23 grams of protein per cup). Top with fresh fruit|
|Fresh fruit paired with low-fat cheese/ paneer||Apple or pear slices with a couple of ounces of reduced-fat cottage cheese, reduced fat jalapeno cheese provides protein, calcium and the natural sugars and fiber of fresh fruit|
|Low fat chocolate milk||Low fat chocolate milk is an excellent sports recovery drink and many athletes have seen the benefits of using it after a workout. It provides high quality protein and carbohydrates to stimulate muscle growth. Milk provides nine essential nutrients, 160 calories and 8 grams of protein in 150 ml|
|Peanut Butter Sandwich||Peanut butter on whole grain bread is a high energy, tasty, portable snack. Peanut butter has heart healthy fat and is high in protein.|
|Pistachios||25 g of pistachios is 49 nuts approx—the most nuts per serving and low in calories with 160. Also high in fiber, vitamin B-6, and phytonutrients leutein and zeaxanthin|
|Popcorn sprinkled with Parmesan cheese||Low-fat microwave popcorn is whole grain snack; when sprinkled with 2 Tablespoons of grated Parmesan cheese this snack adds protein and 120 mg of calcium|
|Trail mix||The key to this healthy snack is keeping the portions in check and finding or making a trail mix with dried fruit, nuts, seeds and whole grain cereal. Candy trail mix needs to be avoiled in order to keep the fat in check. Candy trail mix needs to be avoided in order to keep the fat in check.|
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.