Beast on the Bay Blog: Snacking
for Training
A great way to prepare for training and recover
from training is by snacking on nutrient-dense foods high in monounsaturated
and polyunsaturated fats, and low in saturated fat. I usually train first thing
in the morning between 5 and 7a.m., but if I have to train in the afternoon, I like
to eat lighter throughout the day. I’ll snack on bananas, peanut butter,
almonds, and Kind bars in preparation for my afternoon workout. I try to
consume 300-500 calories every 3 hours with at least 1 gallon of water per day.
I use a vegan protein powder after my workouts, which uses split-peas as the
protein source.
Shake recipe: Approximately
500 calories
2 scoops split-pea protein powder
1 cup vanilla unsweetened almond
milk
1 banana
2 tbsp. natural peanut butter
6 ice cubes
The following foods are my favorite snacks and the ones I
routinely use for dietary and training needs.
1) Chia seeds – Put 2 tbsp. of these in a
glass or bottle of water in your refrigerator for about 3 hours to allow them
to absorb as much water as possible. Chia seeds are a perfect post-workout
recovery drink as well as a great way to stay hydrated through the night for
your morning exercise routine. They have 5 grams of fiber, 5 grams of protein and
7 grams of polyunsaturated fat per serving (2 tbsp.).
2) Peanut butter – I
live on peanut butter. I use it in my shakes, with apples and bananas, and I
make my own peanut sauce for chicken, steak, noodles and rice. It’s a great
source of healthy fats and some protein. Its high caloric value helps fuel my
long runs and keeps me satiated throughout the day.
3) Almonds and natural
almond butter – I have a giant jar of almonds on my refrigerator from which
I grab 2-3 servings per day (1 serving = 1 handful). Almonds are a great source
of healthy fats, some protein, and help keep you from getting hungry throughout
the day.
4) Coconut oil – I
use this along with minced ginger and minced garlic every time I cook
vegetables, noodles or quinoa. It’s in solid form in the jar when you get it,
so just use 1 tbsp. in the skillet and it melts down quickly. It’s a source of
saturated fat, which should only constitute about 10% of the fat you consume
per day. It tastes great and it is known to enhance satiety (helping you feel
full and stave off hunger.)
**For more information about the benefits of healthy snacks
and some great ideas for on-the-go snacking, you can check out the Newark Nut Company on their website at Nuts.com.
-Dave Hopkins, M.S. ACSM-HFS, NSCA-CSCS
Fitness Supervisor
LECOM Medical Fitness & Wellness Center
5401 Peach Street Erie, PA 16509
Phone:(814)868-7800
Fax:(814)868-7804
www.lecomwellness.com
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