Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
When it comes to optimizing your health and fitness via nutrition, it’s not just about what we eat during meals; it’s also about the choices we make when we snack. That’s because in this busy world we live in, the food and drinks we ingest in between meals/on the go can and do have a big impact on our daily energy levels, physical performance, and mental acuity (not just for exercise, but for all daily tasks).
And because life can be so busy, many people find that their snacking can be woefully misaligned with the rest of their nutrition – and their goals! Let’s dive into this topic with this question that a FitTRAC Family member shared that I’m sure will resonate with many of you readers (like it did for me!):
“Hey Coach Darren, as someone who’s always on the go, I often find myself snacking multiple times throughout the day. I’m conscious about my fitness and health, but I struggle with choosing the right snacks.
I usually end up grabbing whatever is convenient, like chips or candy bars, but I know that’s not the best fuel for my body. And I’ve particularly been trying to make healthier snack choices prior to working out. My energy levels also seem to fluctuate a lot, and I suspect it has to do with my snacking habits.
Can you provide some guidance on how to choose snacks that are both nutritious and helpful in maintaining energy levels, and before workouts, especially for someone with a busy lifestyle like mine?”
Absolutely, and I commend you for recognizing the importance of smart snacking in your fitness journey! Here are some tips to serve as your guide to snacking smartly:
Go for Protein-Packed Options: Protein isn’t just crucial for muscle repair, it’s also essential for satiety, helping you feel full longer.
Before your workout, opt for a snack that’s rich in protein to provide your muscles with the necessary fuel and aid in recovery. Consider making your own protein bites at home using ingredients like oats, peanut butter, honey, and your favorite protein powder. Mix these ingredients together, roll them into bite-sized balls, and keep them in the fridge. They’re not only delicious but also convenient for a quick energy boost.
Example: Whip up a batch of Chocolate Peanut Butter Protein Bites. Combine 1 cup of oats, 1/2 cup of peanut butter, 1/4 cup of honey, and 1/4 cup of chocolate protein powder. Roll into bite-sized balls and refrigerate. Grab a couple before your workout for a protein-packed punch.
Freeze Your Fruit and Spice Up Your Veggies: Instead of reaching for candy or other high-sugar snacks, try freezing grapes, banana slices, or berries. These frozen fruits provide a sweet, sorbet-like experience that can curb sugar cravings and offer a refreshing, low-calorie snack. You can also blend these frozen fruits with a bit of Greek yogurt for a homemade, healthy fruit ice cream alternative.
Yes, sometimes raw vegetables can seem unappealing as a snack. Change this by adding a twist: spice them up! Lightly roast kale or chickpeas with a sprinkle of your favorite spices like turmeric, paprika, or garlic powder for a crunchy, flavorful snack. These spiced veggies not only satisfy your savory cravings but also pack in nutrients without the extra calories of processed snacks.
What to Drink: Alongside your pre- and post-workout snacks, consider sipping on coconut water. It’s a natural electrolyte-rich beverage that can help keep you hydrated during exercise. The potassium in coconut water can prevent muscle cramps and replenish essential minerals lost through sweat.
If you’re looking for a post-workout snack that’s packed with nutrients, try a green smoothie. Blend together spinach or kale, a banana, Greek yogurt, a scoop of protein powder, and some almond milk. This smoothie is rich in vitamins, fiber, and protein for muscle recovery.
Both of those above options can be found at most convenience stores too!
Remember, snacking doesn’t have to be bland, boring, or unhealthy. By choosing nutritious ingredients and getting a bit creative, you can satisfy your taste buds while supporting your fitness goals!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.