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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the sports_snacks tag

Nancy, what are some suggestions for snacks mid-workout, such as after running for 45 to 60 minutes and before lifting? I think my lifting would be better if I could refuel a bit after the run.

 

Answer: Having a snack between your run and lift is a smart choice. A small energy boost (100 to 300 calories) can help you lifter harder—and you’ll better enjoy the workout.

 

What do YOU want to consume?  Only you know what your body will be able to tolerate. Some athletes want only liquids mid-workout. Others are able to tolerate solid foods (plus water). Some may have little interest in anything (in which case, they should make the effort to eat a substantial breakfast the hour or two before the workout and at least sip on some water.)

Some
"healthy options" include:

Chocolate milk (low fat or skim)

Yogurt, flavored

Orange juice or any kind of fruit juice

Banana

Melon chunks

Applesauce

Canned peaches or fruit cocktail

Dried fruit (raisins, dates, dried pineapple)

Fruit smoothie

Pretzels, Crackers


What the body really wants is sugar, water, and yes, some caffeine (makes the effort seem easier). Sweetened iced tea might be popular, as would Coke or Pepsi. Not sure I'm recommending these choices, but they would do thejob!


Other (not necessarily recommended but popular options) are sugary foods: sports drinks, gels, bloks, gummy candy, sports beans, any kind of sugary candy, marshmallows, swig of maple syrup, or a spoonful of honey—plus water. Given that 10% of daily calories can appropriately come from sugar, a mid-workout sugar-snack can be balanced into an overall wholesome diet. Sugary snacks just don't don’t support the “health” message; so if you go that route, please choose primarily “quality calories” at other times throughout the day.


Hope this helps.

Nancy

 

For more information: Nancy Clark’s SportsNutrition Guidebook

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When you’ll be exercising in the heat for more than three or fours hours, you should pay attention to your sodium intake. You might be losing 400 to 1,500 milligrams of sodium per hour (depending on how much you sweat and the sodium-content of your sweat). If you are, let's say, biking for 5 to 8 hours, these losses can take a toll.

 

Although most sweaty athletes believe sports drinks are an exceptional source of sodium, sports drinks are actually low in sodium compared to many to many other foods.

Here are some portable snack ideas that can better boost your sodium intake. These salty suggestions will likely be a welcome flavor-change if you have been downing sweet gels, sports candies and sugary sports drinks for several hours.

 

Few of these options offer stellar nutrition, so limit them to during endurance events when your goal is to survive (as opposed to optimize your health!

 

Salty sports snacks that you can easily carry in a bike shirt pocket or backpack:

Portable snack

Amount

Sodium (mg)

Calories

Gatorade

8 oz

110

50

Triscuits

1 oz (5 crackers)

180

120

Pretzel Nibblers, Snyder’s

1 oz (16)

200

120

Ritz Bits

1-oz packet

230

140

Clif Mojo Sweet & Salty Trail Mix Bar

1 bar

230

200

Wheat Thins

1 oz (14 crackers)

200

120

Hard Pretzel, Snyder’s

1 (1 oz)

240

100

Pretzel-Thin Twists, Snyder’s

1 oz (11 twists)

330

110

V8 Juice

Small (5.5 oz) can

330

30

Red Oval Stoned What Thins

1 oz (4 crackers)

420

120

Pretzel sticks, Bachman

1-oz packet

520

100

Beef jerky, Jack Link’s

1 oz

590

80

Boiled potato + ¼ tsp salt

1 medium

600

150

Pretzel Rod, Rold Gold

1 rod (1 oz)

610

110

Lunchable, Cracker Stacker Ham + American

1 packet

1070

410

Chicken Bouillon cube, Herb-Ox

1 cube

1100

5

 

Information from food labels, May 2011

 

For additional information on replacing sweat losses; Nancy Clark's Sports Nutrition Guidebook

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Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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