Build-a-snack

How to elevate your snacking game

Do you know how to build a healthy snack?

First, I think we should start by doing some myth-busting, as there seem to be a lot of mixed messages going around with regards to snacking. The International Society of Sports Nutrition position stand on meal frequency provides a summary of the current literature with regards to meal frequency in both the athlete and non-athlete populations:

ASSUMPTION 1: Increasing meal frequency (by for example snacking) leads to weight loss or weight gain.

The science: It was found that eating more frequently does not “favorably change body composition in sedentary populations” – which means it does not lead to greater fat loss in non-athletes. When other factors, like under-reporting and exercise are taken into account, increasing meal frequency by for example snacking does not result in significant weight loss OR gain.

However, there are indications that if meal frequency might have a positive effect on athletes, possibly due to the anabolic – or “building” – effect exercise has on the body and the way nutrients are used after exercise in the body. This means the body uses the nutrients it is given to recover and repair after exercise instead of storing it.

It was also found that if the protein levels are high enough, increasing meal frequency during hypocaloric diets – for example during weight loss – may preserve muscle mass in athletes. The takeaway? Athletes need to fuel often enough and choose meals and snacks with adequate protein to help their muscles repair, recover and get stronger after training.

Does that mean you HAVE to snack/have increased meal frequency? The answer is, it depends. If you are able to schedule meal times in such a way that you obtain the optimum amount of calories and macronutrients required for performance and recovery in the optimum time frame – great. Often times, though, pre-workout or post-workout snacks are a great way to get in nutrients that are quickly digestible and convenient to consume in the time necessary to provide the best fuel for your body to perform and recover.

ASSUMPTION 2: Snacking “revs up the metabolism”.

The science: FALSE! According to the review by the ISSN, “increased meal frequency does not appear to significantly enhance diet-induced thermogenesis, total energy expenditure or resting metabolic rate”. However, research suggests that increasing meal frequency may aid in decreasing hunger and improving appetite control.

When should you snack?

When it comes to morning, afternoon, and evening snacks, there is no evidence that certain snacks are better for certain times of day, except around training time (pre- and post workout nutrition). You will find the most benefit from your snack if you plan it according to your own individual schedule. The food choices you make should be able to fuel your body to meet the day’s activities – if you have a busier schedule in the morning with a longer time between breakfast and lunch, you might need a bigger snack in this time, whereas if there is less time before the next meal, a light snack might be sufficient to carry you over to the next meal.

How to build a healthy snack

• See snacks as an opportunity to boost your health by getting in as many nutrients as possible. Fiber helps you to feel fuller for longer, aids in blood glucose control, and benefits the digestive system. Protein aids in satiety and helps to build tissues, and healthy fats benefits the brain and plays a role in cell function and hormone health, makes it possible for the body to absorb fat-soluble vitamins and provide energy.
• A good rule of thumb is to follow the 2-food-group rule: Each snack should consist of at least 2 food groups, for example a protein and a fat, a protein and a carb, or a carb and a fat. For real-food examples on how to do this, download your FREE pdf at the bottom of this post.
• Snacks are a great way to get in one or two of your five-a-days – try to incorporate as much fruits and vegetables into your snack routine as possible. Examples of this could be apples and peanut butter, vegetable sticks with hummus or a fruit salad with some yogurt.
• Choose whole grain sources of carbohydrate where possible, for example whole wheat crackers, whole grain toast, or even popcorn.
• Remember that a snack does not have to consist of just “snack foods” – you can, for example, make two smaller lunches, OR half your lunch and add a fruit each time, or have leftovers as a snack. This is a great, easy way to reduce snacking on less nutritious foods and increasing your intake of protein, high fiber carbohydrates and vegetables/fruits.

Protein

Did you know that protein is known as the most satiating nutrient?

Apart from its effects on appetite and satiety, protein is an especially important nutrient for athletes to incorporate into their diet. Athletes need more protein than non-athletes (about 1.2g/kg – 2g/kg depending on the type of sport you do). It is recommended that athletes include a source of protein in most meals and snacks. Recently a study indicated that muscle protein synthesis was 25% higher over 24 hours when the protein was evenly distributed throughout the day. Especially post workout, it is recommended to consume about 20g or 0.4g/kg protein within 45 minutes to an hour.

Plan Ahead

A lot of the time, when we don’t plan, we tend to grab food throughout the day or buy whatever looks good at the moment without really taking the time to think a)if we really like it in the first place and b) if it really is what our bodies need.

To prevent this, try:

• Make a list of a few nutrient-dense foods that YOU enjoy and are convenient. Keep these foods at hand when you will need to snack.
• Pre-portion snacks into small containers or bags at the beginning of the week for convenient, on-the-go snacks.

Some examples of snacks include:

• Trail mix with whole grain cereal and dried fruit and nuts
• Natural fruit and nut bars
• Veggie sticks with hummus or cottage cheese
• Plain yogurt with fruit
• Fruit with optional nut butter or nuts
• 1 Tbsp. of peanut butter and whole-wheat crackers
• 1 handful of almonds and a medium piece of fruit

For a FREE step-by-step guide with great examples on how to build a nutritious snack and ELEVATE your health and performance, hit the link below:

Happy snacking!