FUEL YOUR TRAINING
Beat fatigue, hunger pangs and muscle cramps by munching on these dietitian-approved snacks.
Beat fatigue, hunger nger pangs and muscle cramps by munching on these hese dietitian-approved snacks.
If you frequently run or do highintensity exercises like crossfit, HIIT and killer bootcamps, having a snack before or after your workout is a good idea. It will load you with the nutrients you need. Take your pick from these energising options recommended by Jaclyn Reutens, a clinical and sports dietitian at Aptima Nutrition & Sports Consultants.
1 ENERGY BAR Energy bars are packed with quick-acting carbs for a boost of energy. But they can also be high in calories, so save them for days when you’re planning to push yourself. Best consumed 15 to 30 minutes before a run.
Recommended serving 1 bar Calories 250 to 400 depending on ingredients
2 CHAPATI & LENTILS Chapati with lentils is a good combination of carbs, protein and potassium. Have them about an hour pre-workout as it takes time for the energy to be released. Recommended serving 1 chapati + ½ cup lentils Calories 258
3 BANANA There’s a reason why bananas are a frequent sight at running events. They are an excellent source of potassium, a mineral that your muscles need to contract properly. Insufficient potassium can lead to muscle cramps. Have a banana 30 minutes before a run, during a run or immediately after. Besides eating it plain, you can slice and add it to cereal or blend into a smoothie.
Recommended serving 1 medium banana Calories 105
4 OATMEAL WITH MILK, HONEY & RAISINS
An alternative to cereal: Raw oatmeal cooked with milk and topped with honey and raisins. This energybooster is packed with low-glycaemic index carbs, iron and protein.
Recommended serving 40g raw oatmeal + 200ml milk (low-fat) + 1 tbsp honey + 1 tbsp raisins
5 CHOCOLATE MILK You’ll be glad to read this: Chocolate milk is a good source of protein, carbohydrates, potassium and calcium. Plus, the chocolate flavour makes it way more palatable than the usual sports drinks. Drink it 30 minutes before your run or immediately after to replenish your carbs and potassium stores. The protein speeds up muscle repair especially after a long run.
Recommended serving 200ml (low-fat) Calories 150
6 CHICKEN MACARONI SOUP Easy on the palate and digestive system, chicken macaroni soup helps to refuel glycogen stores and repair your muscles, as it’s high in carbs, protein and zinc. Recommended serving 1 bowl Calories 250
7 EGG SUSHI Also known as tamago sushi, this lets you load up on carbs and protein without the fat. Consume 30 to 60 minutes before training. Recommended serving 4 pieces Calories 300
8 ALMONDS & SPORTS DRINK Almonds are rich in protein, which is necessary for muscle recovery. Pair those nuts with a sports drink to replenish electrolytes and potassium post-run. Recommended serving 10 almonds + 500ml sports drink Calories 205
9 RED BEAN BUN We’re glad this convenient snack made it to the list. Besides satisfying your sweet tooth, it has sufficient carbs, protein and potassium to fuel you up. Recommended serving 1 bun Calories 170
10 YOGURT & BERRIES A low-glycaemic index snack, yogurt and berries will give you a sustained energy level, so you can last longer on the track. Berries are high in antioxidants, plus yogurt contains good bacteria to support a healthy digestive tract. Recommended serving 150g yogurt (low-fat) + 30g berries Calories 106
11 CEREAL & MILK This quintessential breakfast food is a great source of carbohydrates and protein. Plus, cereal is fortified with B vitamins and important minerals such as zinc and iron. Have a big bowl as a meal, or a smaller bowl for a pre-run snack. Cereal with milk will provide a steady flow of energy for at least an hour. Choose whole grains for more fibre and less refined sugar. Recommended serving 40g cereal + 200ml milk (low-fat) Calories 226
12 OATMEAL WITH MILK, HONEY & RAISINS An alternative to cereal: Raw oatmeal cooked with milk and topped with honey and raisins. This energy- booster is packed with low-glycaemic index carbs, iron and protein. Recommended serving 40g raw oatmeal + 200ml milk (low-fat) + 1 tbsp honey + 1 tbsp raisins Calories 354
13 PEANUT BUTTER SANDWICH Peanut butter sandwich contains carbohydrates, protein, healthy fats and potassium, the essential nutrients to keep you full and raring to go. Consume at least one hour before your run, and pick wholegrain bread for more fibre and nutrients. Recommended serving 2 bread slices (wholemeal) + 2 tbsp peanut butter Calories 449
14 CHICKPEAS For convenient and good-quality protein, turn to chickpeas. They’re rich in protein, fibre and slow-acting carbohydrates. Eat them 30 minutes before a run. Recommended serving 1 cup Calories 269