Are you an early-morning exerciser and don’t think you have time to eat before your train? Have you ever felt like you hit a wall during a workout and have no energy to complete it? Maybe you’re noticing that your progress has hit a stand-still or worse - declining session by session? You’re not alone! Under-fuelling is unfortunately one of the most common setbacks for anyone engaging in exercise - whether you’re a seasoned athlete or just starting your fitness journey! No matter what your level, type of training or frequency, consuming an adequate diet can make all the difference to your training results and performance.
Snacking in particular can help bridge a gap between meals, or serve as a convenient way to top up your energy stores before or after a workout, without needing to sit down and eat a big meal (which isn’t always realistic, especially for early morning or late night exercisers!)
Here are some key ways a nourishing snack like our Protein Bars and Bites can help support your journey to becoming fitter and stronger:
They act as fuel: whole food snacks provide the energy you need to perform well. Just like you would fill your car up with fuel before taking a drive, plan to fuel your body before exercise by having a snack 30-60 minutes before you begin activity, and during exercise if you’re planning to train for longer than 60-90 minutes.
They help maintain your blood sugar: nutrient-dense snacks help maintain blood sugar levels, especially during longer training sessions or when you can’t get a proper meal in straight after a workout. Ensuring your body is receiving some form of nutrition and calories around your exercise is crucial for maintaining your blood sugar levels and preventing energy crashes, dizzy spells or over-eating later on.
They support and improve muscle recovery: snacking on protein-rich snacks can help with muscle recovery after exercise, meaning you can actually reap the benefits of those weight sessions and come back stronger the next day/session!
They support weight management: incorporating snacks can be a useful strategy to ensure you don’t fall into the trap of training hard and thinking you can skimp out on eating. Your weight will be a lot easier to manage when you’re fuelling your body well enough for it to perform well during exercise, and ensuring you’re feeling satisfied. Trying to hold off on eating after a workout is only going to backfire when your appetite cranks up later in the day!
While there is no perfect routine that you must follow surrounding snacks and exercise, the most important considerations are only that you are nourishing your body, and finding the practices that allow you to feel and perform your best. Experiment to find your sweet spot in snack choices and timing! Find the foods that energise you and don’t leave you running on empty, and play around with the timing both before and after workouts so that it fits with your routine and helps you get the most out of your body.
Steph McDonald ~ Nutritionist
