Snack your way to a Great Race
May 23, 2022
Snacking can have a significant impact on your exercise performance. However, sometimes we struggle to know what to choose as snacks. This article clears up some of that confusion and provides practical snacking options.
Between Meals
The goal of between-meals snacks is to keep us well fueled throughout the day. In addition, it may help prevent us from overeating at our main meals. To keep your snacks balanced, it would likely be ideal to pair up a protein source with 1 to 2 servings of quality carbohydrates or healthy fats. Consider adding vegetables to snacks for extra fullness. Challenge yourself to try a new snack this week.
Quality protein
• 1 oz. cheese
• 1 string cheese
• ½ cup cottage cheese
• ½ cup plain Green yogurt
• 1 cup milk
• 1 cup kefir yogurt
• 1 cup plant-based milk
• ½ bottle protein drink
• ½ Tbsp. nut butter
• 10-15 nuts (walnuts, almonds, etc.)
• 2-4 Tbsp. seeds
• 1/3 cup dry roasted edamame
• Tuna packet
• Hard-boiled egg
• 1 oz. lean jerky
Quality Carbohydrates
• 1 slice whole grain or sprouted grain bread
• 1 whole grain tortilla
• ½ whole grain English muffin
• ½ mini bagel
• ½ sweet potato
• 2-3 Tbsp. granola
• 15-20 pretzels
• 1 oatmeal packet
• 8-10 pita chips
• 5 whole grain crackers
• 2 whole grain rice cakes
• 3 cups popcorn
• 1 medium piece of fruit
• 1 cup of berries or melon
• 4-5 dates
Healthy fats
• 1 Tbsp. nut butter (peanut, almond, etc.)
• 1 Tbsp. seeds (sunflower, etc.)
• 10-15 nuts (walnuts, almonds, etc.)
• 1 Tbsp. chia seeds
• 2 Tbsp. flaxseeds
• 1.5 Tbsp. hemp seeds
• ¼ cup guacamole
• ¼ cup hummus
• 2 Tbsp. yogurt-based salad dressing
• 10 medium olives
Sample 1:
5.3 oz. Greek yogurt cup
1 Tbsp. dark chocolate chips – yogurt topping
1 cup berries or grapes
Sample 2:
Mini bagel with peanut butter or sunbutter
Sample 3:
8-10 pita chips
1 cup mini sweet peppers or carrot sticks
Single-serve hummus cup
Sample 4:
1/3 cup dry roasted edamame
4-5 dates or 1 piece of fruit
Pre-Exercise
Strive to consume a snack 1-3 hours prior to your workout. If you tend to have a sensitive stomach during exercise, it may be wise to have your snack at least 2 hours before your workout. Focus on adding 1-2 servings of easy-to-digest carbohydrates with your pre-exercise snack. Easy-to-digest carbohydrates will provide quick energy for upcoming exercise. Protein can also be included at this time, if desired.
Easy-to-digest carbohydrates
• 1 slice lower fiber bread (<3 grams of fiber per serving)
• 1 flour tortilla
• ½ English muffin
• ½ small bagel
• ½ sweet potato without the skin
• ½ cup rice
• 1 packet of oatmeal
• 1 cup low-fiber cereal (<3 grams of fiber per serving)
• 2 rice cakes
• 4-5 dates
• 2 graham cracker sheets
• ½ cup applesauce
• 1 fruit cup packed in juice
• 1 cup melon or pineapple
• 1 piece of low-fiber fruit (banana, peach, clementine)
• 5-10 low-fiber crackers
• 15-20 pretzel twists
Sample 1:
2 graham cracker sheets
1 drinkable yogurt
Sample 2:
Small bowl of cereal with almond milk
Sample 3:
15-20 pretzel twists with sunbutter
Glass of Silk protein milk
Sample 4:
Banana with peanut butter
Post-Exercise
Protein is the main star post-exercise. Protein can help you recover more quickly and will promote increases in lean muscle mass. Aim for ~2 servings (~20-30 grams) of protein post-exercise. Adding carbohydrates with your protein may also speed up recovery. If you skipped a pre-exercise snack, try to eat your post-exercise snack soon after completing your exercise routine.
Easy protein options
• 1 oz. cheese
• 1 string cheese
• ½ cup cottage cheese
• ½ cup plain Greek yogurt
• 1 cup ultra filtered chocolate milk (Fairlife®, etc.)
• 1 cup plant-based milk (Ripple®, Silk Protein®)
• 1 cup kefir
• ½ cup shelled edamame
• 1/3 cup dry roasted edamame
• 1 tuna packet
• 1 whole egg
• 2 egg whites
• ½ scoop protein powder
• ½ bottled protein drink
Sample 1:
1 cup cottage cheese
1 cup pineapple chunks or diced peaches
Sample 2:
Bottled protein drink
Piece of fruit or small bowl of berries
Sample 3:
Tuna packet
String cheese
5-10 whole grain crackers
Sample 4:
1/3 cup dry roasted edamame
1 cup Silk Protein® milk or Fairlife® milk
It can be challenging to know what and how much to eat when training. Bellin Health offers one-on-one consultations with a Registered Dietitian/Performance Nutrition Specialist to help individuals learn about their nutritional needs. For more information, please call: Lee Hyrkas (920) 430-4728 or email [email protected].
