Healthy Snacks During Work-Out

    We all know that Breakfast is the most important meal of the day? Why? Besides the chance to eat and spend time with your family, you're fueling up your body for the day ahead. Like a car, you can't function on an empty tank. You have to refuel too, with lunch, snacks and dinner. 

   That is just a typical day. Now add workouts, such as Taekwondo. Eating before hand is important, but whatever you're doing an intensive workout or special training? Snacks are important too, to help keep up your energy and blood sugar. 

    Before snacks or meals. It can be confusing on what is best to eat, so we did some research and came up with some ideas that might help you. 

  • Healthy Carbohydrates: Whole Grain Cereals with Low Fat or Skim Milk

  • Whole Wheat Toast: Add a nut butter to give it some more taste

  • Low Fat or Fat Free Yogurt: Add berries and/or fruit

  • Whole Grain Pasta: Mix in veggies

  • Brown Rice: Add veggies

  • Fruits: Some fruit pairs wonderfully with nut or sunflower butter

  • Veggies: Celery and nut butter is always a favorite

    Its good to eat your pre-workout snack or meal, 20 to 30 minutes before you actually began to workout. This gives your body time to digest and absorb the food. Only got 10-15 minutes before your workout? Grab a apple or banana to boost your energy!

   During a long workout, your body will begin to lag. After all, a car can only go so long before it runs out of gas. When you come to a good pause-point in your workout/training, try some of these snacks to help you recover, and boot your energy back up.

  • Dates and Peanut Butter: Get those big juicy dates, slice in half and spread about a teaspoon of your choice of nut butter (or sunflower butter) on a half. Ta-da! Fruit and Peanut Butter Mini Sandwiches.

  • Deviled Eggs and Hummus: Keep the yolk and spread some hummus over half an egg. Top with diced chives, and enjoy!

  • Pistachios and Raisins: Mix together for a truly quick pick me up.

  • Rice Bars with Peanut Butter and Maple Syrup: Easier to make than it sounds, we promise. Totally worth the work, though.

  • 100% Juice with Protein Powder: Or leave out the protein powder. 100% juice, and better yet - organic, helps boost the electrolytes one looses as they sweat. With protein powder, your muscles have something to help them repair themselves.

  • Chocolate Milk or Soymilk: If your lactose Intolerant, Soymilk or another variant is the better choice, though Almond Milk can have a nutty taste. Soymilk is also rumored to not be the best for woman due to its estrogen levels. We strongly recommend doing more research into that.

  • Nature Valley Protein Bars: Personal Favorite of Master Childs. She finds them to be satisfying and great in a pinch.

  • Banana with Peanut Butter: Slice up a banana, take a teaspoon of your nut-butter-preference and spread on each slice. you could put the banana back together or skewer the slices. Have fun with it!

  • Chickpeas: More recipes to follow. Feel free to post your own Chickpea recipes below :)

  • Pears with Peanut Butter: That just sounds...delicious! Especially with some creamy peanut butter? Yum!

  • Apples and String Cheese: A classic. Cheddar cheese seems to be a go-to, paired with Red Delicious Apples or Gala Apples.

  • Banana Split Smoothie: Click here for the Healthy and oh-so-delicious recipe!

  • Sliced Avocado with Lemon: Drizzle lemon juice on avocado slices for a tart pick-me-up.

  • Sweet Potato and Toppings: Sweet potatoes are, well, sweet! visit for some great recipes. Just type in Sweet Potato Recipes in the search bar.

    These snacks, coupled with water - or the right kind of sports drink*, are great ways of keeping the momentum of your workout going. Remember, when your workout is done, stretch, rehydrate and finish off with a good round meal (carbohydrates, protein and veggies).

   Do you have a great recipe for our MAIB athletes? Share it below and show this post some love :) Let us know if you found these suggestions useful, and we'll see in class soon!

*The Right Kind of Sports Drink: Look for a sports drink that has 14 to 15 grams of carbohydrates in 8 ounces, about 110 milligrams of sodium, and 30 milligrams of potassium to the same amount (8 ounces). Most Sports Drinks come in 16oz bottles, so often, the levels listed would be doubled. 



Rebecca Childs