FUEL YOUR TRAIN­ING

Beat fa­tigue, hunger pangs and mus­cle cramps by munch­ing on th­ese di­eti­tian-ap­proved snacks.

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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

Calo­ries 354

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

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