A Look at “Snacking” VS Having a “Snack”
First and foremost we don’t “snack” we have a snack. Big difference. Snacking is a continuous grazing of unknown amounts of food. Having a snack is an intentional small meal that can help fuel your workout or get in some easy and quick healthy calories on a busy day. First thing I always think of when it comes to a snack is protein, protein, protein. Protein has a high satiation effect meaning it leaves you feeling more full and energized. This is incredibly useful when we need to fuel a workout or when we’re trying to fight off the late afternoon crash.
The 2nd thing I think about is real foods. We want to try to avoid snacking on processed food because they typically are very calorically dense and also often have a hunger response versus an I’m full response. Think about chips and salsa. Chips are super high in calories relative to serving size and I can tell you it’s pretty easy to crush half a bag of tortilla chips. So what’s the best option? What foods can scratch the snack itch while also helping you move towards your fitness goals. Below is a list of some of my favorite snacks I have on a day to day basis.
Yogurt Parfait
- Non-fat greek yogurt, mixed berries, honey, almond butter
Protein Smoothie
- 1.5 scoops protein powder, strawberry, banana, almond milk, ice
The Ultimate Gas Station Snack
- Low fat beef jerky, dried fruit of choice
Protein Bar (keep it simple)
- Garden of life, Quest bar, Barebell, RX Bar
Something Salty and Sweet
- Low fat popcorn, Fairlife protein shake
Snacks Can be Healthy
These are some of my favorites that I believe can hit the spot and also keep you on track to reach your fitness goals. Remember to still gauge quantity. Healthier food does not mean you can eat however much you want. Measure out the quantity to fit your current calorie and protein goals. Healthy is not always low cal. Healthy means its full of nutrients which is great, but this is not a free pass to eat the whole jar of nut butter. Hope this can help you to continue to succeed. Keep up the hard work. Don’t forget, on a long enough timeline of good decisions, you can’t lose.
Austin
