You can stay energized and productive by eating nutritious snacks during the day.
Yet, it can be challenging to find snack ideas that are easy to prepare, healthy, and portable.
It’s just as important to eat right between breakfast, lunch, and dinner as to eat three square meals a day if you wish to improve your sporting performance.
You’ll be ready to train at your best when you fuel up before a session, maintain your reserves during the session, or replenish your body afterward with nutritious snacks
1. Bananas
You don’t have to complicate your snack selection if you go with this choice of top athletes. According to the size of the banana, around half of what a banana contains is sugars and around 30g of carbs.
Additionally, their peel able packaging makes it easy to store in a pocket or bag and eat them on the go. They’re also high in potassium and magnesium and easy to digest.
2. Natural energy bars
Running and riding long distances require your body to take in the proper nutrition. Unfortunately, many energy bar options are packed with artificial ingredients.
As a result, they are often quite unpleasant to eat and, even more importantly, can cause serious stomach problems, which is the last thing you need during a race.
3. Nuts
Nuts come in different varieties, but all have a few traits that make them an excellent snack for athletes.
First of all, mixed nuts are high in protein, so in the hours following a strenuous workout, a handful will help you provide the fuel to your muscles to allow them to recover.
Furthermore, nuts are also rich in unsaturated fats, which lower levels of “bad” cholesterol. As a filling snack, nuts are high in fat and protein, which may prevent you from reaching for junk food.
Nuts have physical and dietary benefits that differ depending on the type. They include protein, unsaturated fats, and antioxidants.
A high amount of vitamin E is found in almonds, which helps keep your skin and bones healthy. Selenium is found in Brazil nuts and walnuts, which can aid in thyroid function.
4. Watermelon
In the middle of or immediately after a particularly sweaty workout, watermelon is one of the most refreshing snacks. Water content exceeds 90%, and its electrolytes and sugar content are excellent for hydration and energy-boosting.
It doesn’t have the most convenient form factor for running or cycling snacks; however, it is very easy to eat thanks to its melt-in-the-mouth texture and won’t upset your stomach.
5. Dried fruit
Compared to fresh fruit, dried fruit is easier to pack and contains more sugar. It’s more energy-dense, which makes it an ideal snack for athletes.
Even though it is dried, it still retains a large number of minerals and vitamins, so a mixed handful counts toward your 5-a-day (only once, as you may not get more than one serving from dried fruit).
6. Dates
Dates provide a dose of sugary energy that’s perfect during long training sessions, which is why African endurance runners regularly win the Marathon des Sables race because they consume it.
In addition to their fiber, magnesium, and potassium, dates are also high in fiber and bind other ingredients to create energy bars.
7. Caffeine
Caffeine is not a food, and many of us use it to get through the afternoon slump, but it can help us perform better during exercise as well.
