10 healthy and energy-rich snacks!
You need energy to perform well during exercise. Sounds logical, but there are plenty of athletes who start their training on an empty stomach; especially those who want to lose a few pounds. This is actually very bad for you! Your body needs enough energy to perform well, but also to recover from the intensive training. That is why it is recommended (1.5 - 2 hours) before your training to take an easily digestible snack that contains all the building materials you need as an athlete; in other words proteins, carbohydrates and minerals. But when do you call something a snack and when are we talking about a complete meal? The rule of thumb is that a snack contains between 150 and 200 kCal (but no more than 200 kCal). This gives you enough energy to bridge the time to, for example, lunch or dinner, without running the risk of excess energy being stored as fat. It is therefore very important that you also get energy between meals, or take snacks. 1. Dates Dates can be considered a power food and it is almost impossible to imagine the diet of many athletes. First of all, a date contains a lot of natural sugars, which immediately explains why they are so sweet. They also contain a lot of vitamin B, magnesium, iron and potassium and all kinds of antioxidants. 100 grams of dates contains no less than 271 kCal, so you definitely get energy! 2. Low fat cottage cheese / yogurt A cup of low-fat cottage cheese or yogurt always works well as a snack at your desk or as a post-workout snack. Low-fat cottage cheese and yogurt are high in protein and carbohydrates but, if you take the low-fat variant, have little fat. Ideal if you have just finished exercising! It is even better when you combine it with nuts and pieces of fruit such as strawberry, banana and raspberry. That is not only healthier but also a lot tastier! 3. Muesli bar Granola bars always look extremely healthy thanks to their beautiful, healthy-looking packaging, but what many people don't know is that these are bursting with added sugars and trans fats. Trans fats are even more unhealthy than unsaturated fat. Fortunately, there are plenty of granola bars out there that are not jam-packed with sugars and other unhealthy additives. So always take a good look at the packaging! Extra tip: you can of course also make your own muesli bars so that you can be sure that you do not get unhealthy junk. Check out a recipe for healthy muesli bars that you can easily make yourself!