Snacks and their Breakdown

I get a lot of people asking me about what they can use to snack on during the day, and what they should be eating at certain times of the day.

 

The best way is to figure out WHEN you will be doing your workout, and plan accordingly with a pre-workout or post-workout snack, then put in the additional meals around this.

 

Below I have broken down what should constitute each meal in terms of protein, carbs and healthy fats. If you want more information on what each of these are, please read blogs below as they will point you in the right direction.

 

Morning Snack: 40% carbs, 30% protein, 30% healthy fats. Should also be low GI (glycemic-index) to keep you sustained throughout the day.

 

Afternoon Snack: 40% carbs, 30% protein, 30% healthy fats. This balance is important to help sustain your glycogen levels and avoid that mid-afternoon slump we all experience.

 

Pre-workout Snack: 60% carbs, 20% protein, 20% fat. Low in fat means it is light and easily digested, and the additional carbs help you exercise much harder and therefore burn more calories.

 

Post-workout Snack: 60% carbs, 30% protein, 10% fat. This combinaton will help to jumpstart muscle recovery period.

 

Bedtime snack: 30% carbs, 50% protein, 20% fat. Prevents cravings and allows muscle repair when sleeping. Foods containing tryptophan (eg. glass of milk, slice of turkey) will help to kickstart seratonin in your brain when you sleep, creating feel good chemicals for the next day. Tryptophan is found in high levels in certain foods and is derived from amino-acids present in high protein foods. Potassium and magnesium rich foods are also good to eat during this timeframe to assist in avoiding cramps during sleeping.

 

Snack Ideas:

 

Breakfast:

• 1 slice wholegrain toast + 1 tbsp peanut butter + 1 cup skim milk OR
• 1 pkt plain porridge + 1 cup skim milk + 1/2 cup walnuts OR
• 1 banana + slice of wholegrain bread + slice of low fat cheese

 

M/Tea/Lunch:

• 1 cup couscous + 115gm tofu + 1/2 cup broccoli + 1 tsp olive oil + 1 tsp balsamic OR
• 1 sl pita + 85gm chicken breast + 1/2 cup cucumber + 1 slice tomato OR
• 1 med wholegrain tortilla + 2 tbsp hummus + 2 slices tomato + 4 slices cucmber + 30g tuna OR

 

A-Tea:

• 1 cup vege soup + 3 sml wholegrain crackers + 1/2 cup unsweeted applesauce OR
• 1/2 wholegrain English muffin + 2 tbsp hummus + 1/2 cup fresh berries OR
• 3 rye crackers + 1/2 cup lofat cottage cheese + sml piece fruit OR
• 40g soynuts unsalted + 1 orange OR
• 1 cup skim milk + 1/2 cup strawberries + 2 scoops protein powder OR
•  1 sml pear + 1 string cheese low fat OR
• 1 cup low fat milk + 1 scoop protein powder + 2 strawberries + 1/4 cup blueberries OR
• 1/2 cup low-fat cottage cheese + small apple OR

 

Dinner:

• 15gm lofat mozzarella (or boccocini) + 30gm turkey breast + 15cm corn tortilla + 2 tbsp salsa OR
• Low fat spaghetti bolognese with spinach leaves
• Fish or chicken and side of vegies, with brown rice
• Fish or chicken and side of salad,with quinoa or couscous

 

Bedtime:

• 1 banana + 1/4 cup nuts OR
• 1 banana + 1 tbsp peanut butter + 1 cup water OR
• 1 banana + 3/4 cup low fat cottage cheese OR
• 1 banana + 1 cup skim milk + 1/2 cup strawberries + protein powder OR