March is nutrition month and every year Dietitians of Canada chooses a theme to address. This year, let's discover the power of food! Whether it is to nourish your body, prevent chronic diseases, cure certain ailments, gather us together or discover new sensations, food has infinite power! I want to take the opportunity to discuss the impact of snacks before training and some tips to better integrate them into your routine. To support you between meals or improve your sports performance, you will find excellent options for nutritious snacks!
C.C. Med Coolman
For a balanced snack that will satiate you between meals, choose an option rich in fiber and protein, tailored to your appetite. Good choices might be: roasted chickpeas, celery stalks or apple slices with the nut butter of your choice, a Greek yogurt with a fruit, lightly seasoned edamame, whole grain crackers accompanied by a piece of cheese ... Whether you are more of a sweet or savory type, there is something for everyone.
For a snack taken before training, it is possible that you have some adjustments to make according to your tolerance and the time remaining before the effort. Fiber, protein and fat (fat) slow down digestion and may cause discomfort. The closer your training approaches, the more it could be to your advantage to reduce your contributions.
For maximum energy, bet on a good source of carbohydrates: a fresh fruit stewed or dried, breakfast cereals (pay attention to fiber), a fruit smoothie and a low-fat drink, etc. . Interestingly, liquids digest faster than solids. So if your workout is imminent and your slow digestion is affecting your performance, drinking your energy (such as a smoothie for example, rather than protein supplements) could give you a hand!
HERE ARE SOME TIPS TO ENABLE YOU TO ADD IT IN YOUR ROUTINE CHARGED WITHOUT TOO DIFFICULTY!
Plan. Review your schedule and rate when it would be helpful to add a snack. Do you have a training scheduled at supper time? Plan a snack so you do not finish your hungry effort. Always have some non-perishable nutritious snacks on hand: in a drawer in your desk, in your training bag, in your vehicle, etc.
Think about the size of the portions. A snack should not be a meal. Rather than serving you directly in the bag, dividing your portions in advance in your containers could help you better respect your hunger.
Evaluate your tolerance. Each person is unique. For some of my clients, a bowl of flakes of her before training will have no impact, while for others it will be a disaster. Experiment during your training periods rather than in competition. For these, opt for your tested and approved options.
Do you have more questions about nutrition and training? Do not hesitate to contact the Provigo dietitian in your area! She will be able to give you personalized advice to your needs.
Louise-Audrey Joly
louise-audrey.joly@provigo.ca
Nutritionist
