As athletes, we are sure you are aware of what foods to choose Pre or Post your Training sessions. But I am sure, 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! states the best nutritionist in Mumbai, Ryan Fernando
Below are a few suggestions:-
SNACK 1: Almonds
WHY CHOOSE THIS: 1 ounce (23 almonds) 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.
SNACK 2: Cereal & Milk & Fruit
WHY CHOOSE THIS: 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.
SNACK 3: Fig OR Date Bars
WHY CHOOSE THIS: 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-workout snacks to replenish muscle glycogen.
SNACK 4: Greek Yogurt with Fruit
WHY CHOOSE THIS: Nonfat or low-fat Greek yogurt is thicker than other yogurt and contains more protein per serving (up to 23 grams of protein per cup) but slightly less calcium than regular yogurt. Top with fresh fruit.
SNACK 5: Fresh fruit paired with low-fat cheese
WHY CHOOSE THIS: Apple or pear slices with a couple of ounces of reduced-fat cheese, reduced-fat jalapeno cheese provides protein, calcium and the natural sugars and fiber of fresh fruit.
SNACK 6: Low-fat chocolate milk
WHY CHOOSE THIS: Low-fat chocolate milk is a hot sports recovery drink and many teams are using it after a workout to provide high-quality protein and carbohydrates to stimulate muscle growth. Milk provides nine essential nutrients, 160 calories and 8 grams of protein in 8 ounces (1 cup).
SNACK 7:Peanut Butter Sandwich
WHY CHOOSE THIS: As in athletes’ diet, peanut butter on whole-grain bread is a high energy, tasty, portable snack. Peanut butter has heart-healthy fat and is high in protein.
SNACK 8: Pistachios
WHY CHOOSE THIS: 1 ounce of pistachios is 49 nuts—the most nuts per serving and low in calories with 160. Also high in fiber, vitamin B-6, and phytonutrients lutein and zeaxanthin
SNACK 9: Popcorn sprinkled with Parmesan cheese
WHY CHOOSE THIS: 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
SNACK 10: Trail mix
WHY CHOOSE THIS: 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. Avoid the trail mix with candy pieces to reduce fat.
“Eat for performance, Eat for recovery, Eat for growth”
Visit QUA NUTRITION to get the best diet plan for Sports Nutrition.