We help clients at VIP Fitness in Fort Lee, NJ, learn to eat healthier. That includes more than meals. It includes snacks as well. What you eat should give you energy without spiking blood sugar. Food that causes blood sugar to rise rapidly has an aftereffect. It also causes blood sugar levels to drop just as rapidly. The type of snack you eat makes a difference. Eating the right food before exercising can improve the quality of your session and start the recovery process.
If you snack before working out or afterward, make it a combination of carbs and protein.
Combining the two, carbohydrates and protein, gives you quicker energy that lasts longer due to the protein. Examples are nuts and raisins or homemade trail mix, cheese and crackers, or veggies and Greek yogurt dip. The addition of protein to the snack not only keeps the energy level high: it starts the recovery process. Dark chocolate is 70% or more cacao and has less sugar. Having a few dark chocolate-covered almonds is another option. High percentages of cacao are the better.
Fresh fruit or vegetables and peanut butter are excellent choices.
Peanut butter and apples or celery is an energy-boosting choice, especially if the celery and peanut butter combo is topped with raisins for the kid favorite, ants on a log. Greek yogurt with fresh fruit in the bottom is another option. Avoid the type with the fruit already mixed into it. That type of fruit in yogurt is laden with added sugar. Mixing a half cup of yogurt with a half banana and adding berries and nuts is another treat that keeps energy levels high longer.
Energy snacks don’t have to be sweet.
Make a pint salad jar. You can add whatever ingredients you have in the refrigerator. It’s all about how you layer it. The dressing goes on the bottom topped with hard vegetables like carrots, celery, or radish slices. That prevents softer veggies, like lettuce, from getting soggy. Layer your protein next. It can be quinoa, or pieces of chicken, shrimp, or other animal protein. Finalize the jar with soft veggies like lettuce and top with something crunchy. Add herbs, berries, feta cheese, and other ingredients to add tang, sweetness, and interest. It will keep your energy high. Make several jars at once. Use smaller ones for snacks and larger ones for meals.
- A hard-boiled egg is a protein source. Cut it in half and create a two sweet, deviled egg halves for a quick snack that boosts your energy.
- Make energy balls. Combine toasted oats or wheat germ with peanut butter and a small amount of honey. Form balls and roll them in remaining toasted oats or wheat germ. Store in the refrigerator for a quick pick-me-up.
- If you need energy and don’t have a snack ready, opt for protein bars or commercial trail mix. Look for ones sweetened with dates, figs, or other fruit and containing protein.
- Cottage cheese topped with fruit or unsweetened applesauce is easy to make, boosts energy quickly, and keeps energy levels high longer.
For more information, contact us today at VIP Fitness Center