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The best snack for athletes + important tips

Study guide




If you exercise regularly, eating 3 meals a day will not be enough for you; Be sure to include nutritious snacks for energy. Light and easy snacks are a good choice for athletes. Join us in this article to get acquainted with the best snacks for athletes.

Why is snacking important for athletes?

Athletes need more calories and nutrients than people who do not exercise regularly. Nutrients include carbohydrates, fiber, protein, healthy fats, a variety of vitamins and minerals. A healthy and nutritious snack provides extra calories and nutrients for your body.

Eating healthy snacks before exercising boosts your energy and keeps you from eating unhealthily.

What snacks are suitable for athletes?

1. Carbohydrate-rich snacks

  • the banana

Bananas have many properties. If you are very busy and can not make a snack, you can get energy by consuming 1 banana and feel high.

  • Nuts

Nuts such as almonds, cashews and pistachios are among the best and healthiest snacks for athletes. If you want to lose weight, use raw and unsalted nuts. Nuts will give you a great feeling of satiety.

  • Wholemeal bread

Wholemeal breads have many properties and reduce appetite in people. If you are allergic to gluten, use gluten-free breads.

  • Crackers

Crackers are rich in wheat. Eating crackers as a snack usually makes you feel full before the main meal. Be sure to try whole grain crackers.

  • Cereals

You can also mix and eat ready-made breakfast cereals as a snack with some vegetable milk such as almond milk or animal milk. Diet cereals are usually sugar-free and can be the best snack for athletes.

  • potato

A baked potato makes athletes feel full. If you want to lose weight, before exercise, and if you want to build muscle, after exercise, be sure to eat grilled or boiled potatoes.

۲. Protein-rich snacks

  • Oatmeal

Oatmeal is a snack for athletes

Oatmeal or oatmeal with peanut butter and some bananas or any tasty fruit is the best source of energy for athletes. This snack is very invigorating and satisfying.

Oatmeal is usually compatible with all types of moods and gastrointestinal tract and does not cause any problems.
  • chocolate milk

Cocoa milk contains a variety of vitamins and is rich in protein, which is the best option for building muscle in athletes. If you are looking for a convenient and accessible snack before exercise, cocoa milk is the best choice for you.

  • Protein / Energy Balls

You can easily make high protein balls in the shortest time possible. To make these balls, mix peanut butter and nuts based on your taste with some dates and make them into circles and balls and dip them in coconut powder for better taste. You can keep these balls in the refrigerator for several days.

  • peanut butter

You can make peanut butter at home or from reputable grocery stores. Consuming the right amount of peanut butter will increase your feeling of satiety.

There are 25 grams of protein in every 100 grams of peanut butter.
  • Protein

Protein load is a snack for athletes

These protein bars are often the best snack for busy athletes. You can go to snack shops and even pharmacies to get protein bars.

There is about 45 grams of protein per chocolate bar.
  • Protein powder

If you have to eat fast and filling snacks, the best option for you is to use protein powders. These powders build muscle and strengthen the body of athletes. Protein powders with a variety of flavors, including chocolate and strawberry, can be obtained from supplements or pharmacies.

  • Greek yogurt

Greek yogurt has a very high concentration of cream and a high percentage of protein, which can be considered the best snack for athletes. This yogurt has a very positive effect on the health of the body.

  • chicken sandwich

Some boiled chicken with some vegetables is the best and most convenient snack sandwich. Do not forget to keep this type of sandwich in the refrigerator after preparing it.

There are 25 grams of protein in every 100 grams of chicken.
  • Fish or tuna sandwich

Tuna sandwich is a snack for athletes

Some fresh salmon with vegetables or tuna with some olives is the best snack for athletes.

There are 20 grams of protein in every 100 grams of fish meat. The amount of trout protein is 50 grams per can.
  • Meat sandwich

Some grilled meat along with vegetable sandwiches will be delicious and nutritious for athletes.

There are 27 grams of protein in every 100 grams of red meat.

3. Fiber-rich snacks

  • popcorn

It is a healthy and tasty snack for athletes and active popcorn people. Popcorn has antioxidants and minerals and a lot of fiber. By consuming some of it, you can feel full for a long time.

  • Avocado

Avocado is a snack for athletes

Avocado has a lot of fiber. By eating a slice of avocado, you can provide your body with a variety of nutrients and feel fuller for longer.

  • different types of berry

Red raspberries, black raspberries and blueberries have a lot of fiber. Athletes can use this family of berries in their snacks.

  • Green leafy vegetables

Consumption of green leafy vegetables such as spinach has many properties. By consuming these vegetables raw, you can provide the energy you need.

  • کینوآ

Quinoa is a high-quality grain that is high in fiber. Athletes can consume some quinoa as a snack.

  • Apple

Apples are high in fiber. Athletes can eat an apple before exercise and maintain their energy during exercise.

4. Energy-rich snacks

  • Coffee

Coffee is a snack for athletes

Coffee usually increases caffeine and energy in the body. Be sure to have a cup of coffee a day as a snack. Caffeine always relieves daily stress and also relieves the feeling of tiredness.

  • Energy Bar

Energy is often a favorite snack for Olympic athletes. You can get all kinds of energy from the snack shops and pharmacies. Energy bars are usually the fastest source of energy for athletes.

Tips for choosing snacks for athletes

A snack for athletes

  • Healthy and light snacks are the best option for you. Snacks that you can prepare quickly and provide energetic daily energy.
  • If you want to control your weight, it is better to have snacks between the main meals. You will not want to eat more with this work.
Be sure to consult your dietitian about your daily calorie needs so you can choose the best snacks.
  • Some snacks must be stored in the refrigerator at a cool temperature. Be sure not to store these foods at room temperature for more than 2 hours; After 2 hours, bacteria grow in these foods that may make you sick.
Be sure to refrigerate foods such as yogurt, cheese, and sandwiches made with red meat or fish or chicken.

What snacks should athletes eat before competitions?

Pre-tournament snack for athletes

  • The snacks you should choose before a sport match depend on the duration of your race. For competitions lasting more than 1 hour, eat slow-digesting carbohydrates such as Greek yogurt, bananas, oatmeal, apples and energy. If your race is less than 1 hour, eat fast-digesting carbohydrates such as breads and crackers and healthy, diet cookies.
  • To prevent hunger and lower blood sugar, eat 1 hour before the snack race. Do not forget that low blood sugar can make you feel tired.
Eat 1 gram of carbohydrates for every 1 kg of your body weight; For example, if you are 70 kg, you should eat 70 g of carbohydrates.
  • Avoid high-fat, high-sugar, high-fiber foods before exercising. It takes a long time to digest high-fat foods, and this can make your stomach feel uncomfortable. Foods high in sugar can cause your blood sugar to drop rapidly during exercise.
Fiber-rich foods such as whole grain breads can cause gas and upset stomach.
Eat snacks that you are used to eating. Every person’s digestive system is different from every food. It is best not to eat new snacks before the race.

What snacks should athletes avoid?

Athletes should strictly avoid snacks that are high in unhealthy fats, sugars and sugars; For example, donuts, sweets, chips and puffs, candies, and sugary drinks such as soft drinks. All of these snacks are unhealthy in terms of nutritional value and can not be useful to the body. Also, these snacks can not give athletes the energy they need for exercise and high physical activity.

Avoid eating unhealthy snacks that are of no use to your body.

Concluding remarks

If you exercise a lot, you need to eat more food. Snacks are the best food for athletes. By eating a snack, you can get the energy you need for more activities.

If you have a point or question in this regard, you can share it with us in the “Post a Comment” section. Please send this article to your athlete friends as well.

Warning! This article is for educational purposes only and you should consult your doctor or specialist to use it. more information
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The best snack for athletes + important tips

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