Making smarter food selections can be a way to increase your energy and improve your overall performance. In this blog we will look at some snacks to your daily diet to give yourself an energy boost.
Understanding Macro Nutrient Values
When considering the best snacks to add in-between your meals, it is important to consider the macro nutrient values. Carbohydrates are the body's primary source of energy, some are fast releasing energy and some are slow releasing. Protein is not as efficient as an energy source as it takes the body longer to break down however protein is the most filling macro nutrient. While fats are important for health, they are not important for producing energy either.
Best snack options
Now we know that carbohydrates provide the most energy for the body, here are some of the best snack options for increasing energy levels.
Cereal
People usually think negatively about cereal however when it comes to restoring and boosting energy, cereal is a great snack option. Having cereal before up to an hour before a workout can be a great way to fuel your session. Having cereal after a workout as a carb source will help to restore glycogen levels in your muscles.
Fruit
Fruit is not only a healthy snack but it is also a good energy source. Fruits are full of natural sugars that the body quickly breaks down and then uses it as a quick energy source.
Cereal Bars
You have probably seen people eating cereal bars before they train and this is because they are another snack that can provide a quick release of energy. Try adding one to your pre-workout routine if you are looking for some new workout fuel.
Smoothies
There are hundreds of different recipes when it comes to making smoothies however some of them are a great option if you are looking for a healthy snack that is going to give you that energy boost that you are looking for. Below you can see an example recipe that you can use to make a healthy smoothie:
- 200ml milk
- 200g frozen berries
- Spinach
- 100g Greek Yoghurt
- 2 Ice Cubes
Rice Cakes
Rice cakes are another carb source that you can snack on to get that needed energy boost throughout the day. Rice cakes can also be a way of hitting them sweet tooth cravings as that come in many different flavours.
To summarise, snacks that are mainly carbohydrates are going to give you the best release of energy as they are an energy source for the body. If you are following a calorie controlled diet and looking for some snacks in add in-between meals, try some of the snacks above and watch your energy levels spike.
