Snack around the clock: smart snacking before, during and after your workout

A healthy lifestyle and snacking do go hand in hand. Especially when you exercise regularly, you need to provide your body with extra energy on a regular basis. Read all about smart snacking in this post!

Working out is asking your body for a large dose of energy that you get from food. When you train without supplementing your energy, you quickly run into the man with the hammer! That's why it's best to choose nutritious snacks before, sometimes during (depending on how long you train), and after your workout. You'll also keep your blood sugar levels up this way and avoid dips or any cravings for something unhealthy.

What do I snack on before my workout?

Heavy meals are a no go right now. Opt for a light snack a few hours before your workout with the goal of slightly boosting your energy dose. In technical terms, we are going to recharge the body with glycogen. In short, glycogen is what is stored in the muscles and liver and comes from the carbohydrates we eat. That glycogen our body can then use as fuel.

So, an ideal pre-workout snack (ideally 1 hour beforehand) contains the necessary carbohydrates, as well as protein and a small amount of fats and fiber. Ready to go!

Some options: 

• Fresh fruit or dried fruits (note that these can be gut-wrenching due to the amount of fiber)

• Peanut butter
• Yogurt
• Full-fat cereal

In fact, it's best to combine the above ingredients into a delicious pre workout snack.

From the snack box: 

• Bombus energy bars
• Freee oat bars
• Roo'bar bars
• Bear YoYo dried fruits
• Nakd dried fruits and bars
• Dried fruits
• Kookie Cat cookies
• Innerme oat & superfood bars

What do I provide during my workout?

Most of us have enough glycogen in our bodies to complete a (relatively gentle) 90-minute workout. Especially if you chose to eat a small snack just before your workout. If you plan to exercise longer than 90 minutes or shorter and really intense, you will also need to supply your body with new energy in between workouts. Carbohydrates (unprocessed, from natural sources) are then the most important nutrient for extra energy, but also don't forget to drink to replenish your lost body fluids.

Some options:

• Carbohydrate-rich snacks such as dried fruits

Try (from the snack box):

• Get fruity fruit bars
• N'eat bars
• Roo'bar bars
• Percher bars
• Raw Bite bars
• Nakd bars

What do I reward myself with after my workout?

Your body needs to recover from your physical exertion and needs building materials to do so. Within the first half hour after exercise, consume enough carbohydrates and protein (supplemented with some healthy fats), which help replenish your lost energy and promote muscle recovery. Proteins in particular are composed of amino acids and thus the essential building blocks of your muscles.

Smart snacks (from the snack box):

• Complex carbohydrates such as whole grain rice, crackers, oats, potatoes....
• Rozines
• Nuts, kernels, seeds
• Yogurt
• Avocado
• Fish/chicken
• Eggs
• Vegetables 

Again, you can combine the above ingredients to create a delicious post-workout snack.

Smart snacks (in the snack box):

• Raw-Bite Protein bars (10 g of protein)
• TREK bars (9 to 10 g of protein)
• Products based on nuts, seeds, seeds, such as Brave, Bites We Love....

But chips alternatives based on popcorn, chickpeas and beans are also packed with proteins that stimulate recovery.

Competition on the horizon?

Put off introducing novelties such as specific workouts or certain foods for a while. Testing first during your training (race simulation) is the smartest choice!

Questions or comments? We are happy to help you! Feel free to leave us a message or contact us at info@justbite.eu.