So this week, I want to talk about one of my favorite things…FOOD! Figuring out what to pack for pre-, during, and post- training snacks can be super confusing. So I thought I’d jot down a few things for you. This list is by no means “complete”; it’s just something to get you started down your own “snack path”.
Best before a workout: mini-meals. Before an intense workout session you can have a mini-meal, such as rice and chicken or a bagel with salmon or ham. Both will fuel an afternoon training session beautifully. These mini-meals have everything you need for a workout, including some carbohydrates for energy and a little bit of protein for your muscles. Try to eat about 45 minutes to an hour before training.
One of my favorites: peanut butter and honey sandwich on whole grain bread. The combination of healthy fat and protein, along with the fiber from the whole grain bread, gives me the optimal combination of nutrients to keep me fueled for longer training sessions.
Best post-workout: a pint of milk. With 15-20g of protein, 20-30g of carbs, and its fluids, it is almost ‘nature’s recovery drink’.Those are the three nutrients which are most important for recovery. Protein helps the muscles to regenerate, increases muscle protein synthesis, and helps your body to adapt to training. Carbohydrates replenish the energy you used in training. And fluids are essential to replace what you lost in sweat. Milk gives you all three. (Seriously lacking in energy after a session?Try chocolate milk. Drinking fat-free chocolate milk leads to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared to a sports drink like Gatorade. Replenishing glycogen after exercise helps future performance.
If you are crazy like me, you can also opt for something a little more hard core: coconut water with protein powder. Toss a bottle of coconut water and a zip-lock baggie with a scoop or two of your favorite protein powder in your gym bag before you leave the house, then mix & drink it an hour before training. This is a great go-to for pre-workout because it’s easily digested and increases your hydration. Coconut water is also high in potassium, which is important for muscle contractions. I like the EAS Lean 15 brand protein powders (I get it at Kroger)…the chocolate is yummy!
Best for building strength and muscle: beef jerky. Beef jerky is a good source of protein – which is crucial for developing muscle – and it’s easy to take anywhere. Aim for the varieties of jerky that are not marinated in sauces or the sugar content can go up pretty quickly; avoid anything with barbecue sauce or honey. But plain beef jerky is a really excellent source of protein. (You can also cook a bit of extra chicken or salmon and carry that along with you. Haha I still carry “purse chicken”, as my students call it.)
Pre-training snack: fruit and beef jerky. Jerky is high in protein and sodium, which can keep you from cramping if you’re sweating buckets, and the fruit will be rich in carbs, the fuel that powers you through workouts. Take bananas, oranges, apples or grapes and a bag of jerky with you for that carb and protein mix.
Best for eliminating hunger: eggs. A really filling snack full of protein is a mini-omelette or baked egg. You can make a whole batch at once. Just get a muffin tray, make up the omelette mix, add some extras like onion and bell pepper and ham, and pour the mix into each hole. Then just cook it for about 15 minutes and you have some portable omelettes. They will keep you feeling full and provide some protein for your muscles.
My personal favorite take-along egg is Tamagoyaki. It’s a Japanese rolled omelette, and it’s super good. My recipe I like uses Mirin and Soy Sauce, so experiment with the recipe. (If you want to learn how to make it, check out this video: https://www.youtube.com/watch?v=lvV97x9tpiY
Best for beating afternoon slumps: almonds. A bag of nuts will keep you going during the afternoon. You don’t want a bag of ready-salted nuts or anything coated in bad stuff. But a handful of plain nuts will keep your blood sugar stable. Just don’t eat too many because of the fat content.
My personal favorite: homemade trail mix. Nuts, like almonds, peanuts and cashews, provide protein and healthy fats. Mix them with a source of simple carbs, like dried fruit, granola, bits of pretzels, or even dry cereal (not the frosted kind) and you’ve got the ideal combo. My favorite mix is a combination of cashews and pecans (good fat and protein), mixed with dried cranberries and dried papaya. Other suggested ingredients include dark chocolate chips, sunflower seeds and light popcorn.
Best snack before bed: cherries and Greek yoghurt. Recent research has shown that consuming a slow-release protein prior to going to bed can help to stimulate muscle protein synthesis while you sleep. Greek yoghurt is a great source of quality slow-release protein. Add some cherries, which have been shown to aid sleep, and voila! Instant dreams of sugar plums. Or trapeze. Or spinning on a cyr wheel and trying not to land on your face…again.
Best for running out the door days: sports nutrition bars. I’m not talking about the “Special K protein bar” 8g of protein type thing; I’m talking about sports nutrition bars; 14-21g of protein. My favorite types are Quest bars (Chocolate Chip cookie dough, Raspberry white chocolate, there are so many good ones). Drawbacks are that they can be expensive, and some bars have tastes or textures that are not great. But with dozens of brands and flavors to choose from, you can experiment and find what works best for you. Traditional sports bars meet the nutritional needs that athletes have before and after practice. Higher carbohydrates are good for pre-training to provide energy, and high protein ones are good for post-training to repair and build muscle tissue. Those of you who know me well also know that along with my “purse chicken” I also have 3-5 protein bars with me at all times. Sigh. It’s a problem.
Anyway, I hope this helps you when you are trying to figure out “what to eat” before, during, or after your next training session or class. Feel free to share your favorite recipes for snacks!
As always, happy training, and I’ll see you in class!
Smiles,
The Monkey Wrangler
