Maintaining a healthy and balanced diet is fundamental to achieve goals not only in terms of general health, but also in terms of optimising body composition and improving sports performance.
And when it comes to optimising sports performance, the right foods, particularly in the run-up to training, can have a significant impact.
In fact, we know that although all nutrients are important for maximising an athlete's performance, but carbohydrates and proteins play a central role.
While it's important to eat complex carbohydrate sources before training to provide energy during physical activity and minimise the likelihood of symptoms of fatigue, dizziness or nausea, it's also important to eat this nutrient after training to optimise the replenishment of glycogen energy reserves used up during exercise.
Protein, on the other hand, is essential for the development and maintenance of muscle mass, as well as for the recovery of this tissue after training.
With this in mind, here are some suggestions for snacks that we recommend for each of these moments, but it's important to emphasise that all these suggestions should be included in the context of a healthy and balanced diet.
Pre-Workout Snacks
To help you prepare and have the energy you need for your workout, here are some suggestions from our portfolio:
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Protein bars: Protein bars are one of the main options we have for those who exercise and want to adapt their protein intake to this effect. With a variety of flavours and protein contents ranging from 8 to 20g per serving (20-40%), you can try out various alternatives in this category of snacks, depending on the intensity and duration of your workout, and taking into account your intake of this nutrient during the rest of the day. We also have vegan and gluten-free protein bar options available.
Image 1: Protein Bar Posh Vanilla Oh!MySnacks.
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Protein Balls: Our protein balls are snacks with a lower protein content than the bars (an average of 12%), but their added value is that they provide slow-release energy for throughout your workout. With different bases, from date, oat, carob, cinnamon and/or chocolate, we also have various fillings to choose from. Most of our balls are vegan and we also have options without gluten ingredients.
Image 2: Protein ball with hazelnut cream Oh!MySnacks.
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Dehydrated fruit and fruit balls: For situations where you don't have much time between your meal and the start of your workout, our fruit-based snacks can be your best allies. This is because they provide quick energy and are easily digestible, so they don't interfere with your training performance. Examples include different varieties of dehydrated fruit or fruit balls.
Image 3: Dehydrated fruit Apple cinnamon Oh!MySnacks.
Post-workout snacks
After a workout, it's crucial to provide the body with the nutrients it needs to recover. Here are some suggestions:
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Protein chocolate: Our chocolates offer an irresistible combination of protein (around 20%) and flavour, as well as some electrolytes to replenish the losses that occur through perspiration. Our chocolates are also gluten-free for those who are intolerant to this protein.
Image 4: Protein Chocolate bar Oh!MySnacks.
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Raw Bars: Our raw bars are a source of protein (10-15%) and fast-absorbing carbohydrates (provided by the date and fruit juice) that help with muscle and energy recovery after exercise, making them a very complete snack in this respect.
Image 5: Raw bar milk chocolate Oh!MySnacks.
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Nuts: Nuts, which you can also find in our salty mixes, are a good option for recovering after training, as they are also a source of protein and carbohydrates, as well as healthier fats with anti-inflammatory potential.
Image 6: Australian nuts mix Oh!MySnacks.
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Cereal bars: Another good alternative for your post-workout are our cereal bars, which include a mixture of chocolate, nuts and, in some cases, fruit, making them a snack with a complete nutritional profile. In this case, we also have vegan and gluten-free options.
Image 7: Peanuts cereal bar Oh!MySnacks.
Remember also that hydration is essential before and after training and should always go hand in hand with a good diet. Drink water regularly to avoid dehydration and the negative impact it has on performance.
Finally, it's important to remember that at Oh! My Snacks, we believe that healthy eating doesn't have to be monotonous or flavourless. Our snacks are designed to combine flavour and nutritional balance, helping you to achieve your goals more easily in a tasty way.
However, it's always important to bear in mind that pre- and post-workout meals are part of a complete dietary day that includes other meals in which you must also ensure a consistent dietary balance.
Bibliography:
1.Sports Dietitians Australia. (n.d.). Home page. Retrieved from https://www.sportsdietitians.com.au/
2.American College of Sports Nutrition. (n.d.). Home page. Retrieved from https://www.acsm.org/
Author:
Rita Lima (CP.3003N)