Snacks before training
Snacks are a delicious topic. With so many products on the market, it’s hard to know what to have. But what to choose depends on how you need the food to serve you. Don’t let the marketing fool you – it’s the chemistry that matters.
Snacks are not a type of food
It’s a common misconception that there are “snack foods” and “meal foods.” But it’s not true. Snacks are an instance of eating designed to bridge 1-2 hours until another instance of eating. Typically, the goal is to provide some blood glucose (which can come from grains and/or fruit) along with a portion of protein (from plants, meat, or dairy) to help maintain those glucose levels for longer. Vegetables may be added depending on the timing to sports. Once you need to bridge three or more hours, the body benefits from a more “meal like” combination of foods to provide the necessary nutrients.
The goal of a snack in training
The goal of a snack before athletics is to provide the body with the nutrients it needs to perform. Eating enough of the right fuel sources before training improves energy, reduces injury risk, and prevents loss of lean tissue. But not all foods are created equal – it’s important to choose the foods that support training without causing stomach upset. That often comes down to individual differences in digestion and athletics as well as timing.
If the last “meal” is 3 hours or more before training, it’s important to have a pre-workout snack. That doesn’t mean you “can’t” eat before training, but it becomes even more important to have a snack if the last real meal was 3 or more hours prior.
Most folks don’t have a lot of time between their snack and training. If someone has less than 60 minutes until training, it’s best to stick with snacks that are higher in carbohydrate (30-60 g) but lower in fiber (< 5g), fat (<5g), and protein (<10g). This helps avoid stomach upset and maximizes absorption. Don’t forget to add some fluid!
Examples include:
- 8-12 oz sports drink
- Pretzels + nut / seed butter
- ½ bagel + cream cheese or nut / seed butter
- Banana + nut / seed butter
- Crackers + cheese / meat stick
- ½ sandwich (PBJ or turkey)
- Granola bar (< 10 g protein; < 5 g fiber) and apple sauce pouch
- Dry cereal + dry fruit + nuts
- Energy bites
- Packet of oatmeal
- Graham crackers with nut / seed butter
- Small bowl cereal
If someone has more than 60 minutes before training, they should still have carbohydrate from starch and/or sugar (eg, grains or fruit), but may be able to tolerate a bit more fiber, fat, and protein to help balance their energy, longer.
Remember, it is not just the pre-workout snack that matters!
Bodies prepare for and recover from sport 24 hours a day. That means every instance of eating contributes to performance. Nutrition doesn’t have to be perfect, but it does have to be adequate. Reach out for personalized support to find the nutrition options that work for you!