If you exercise after work, some days you’ll need a wee bit more motivation than others. A nutrient packed snack about three hours before your session will get you motivated and raring to go.
If you are planning on working out around 6 or 7pm, grab a bite when you’re feeling peckish around 3 or 4 pm for the stamina you need for an awesome workout.
- Apple or banana with sugar-free nut butter (peanut, almond or sunflower seed)
- A handful of nuts with a piece of fruit
- Vegetable sticks (carrots, cucumber, peppers) with 50g hummus
- Fruit salad with natural yoghurt and a sprinkle of seed mix
Energy dense fruits (such as a banana) or dried fruits (such as apricots or figs) are great if you’re planning on doing an intense workout. If weight loss is one of your main goals, I would suggest a less energy dense fruit, such as an apple, pear, plum or peach. A handful of nuts or seeds are a great choice as they are packed with slow releasing carbohydrates, a little protein to stabilise blood sugar levels, and essential fats (omega 3 and 6) for optimal cellular health.
If you are exercising to shift some weight, it is worth remembering that regular snacks (of the right kind) enough can help reduce weight retention and encourage fat burning. If you restrict your diet, cut calories, or go for too long without food, your body thinks there is a famine, so stored the extra energy as fat. Imbalances in blood sugar levels, caused by irregular eating patterns lead to the release of adrenaline and cortisol (stress hormones) which encourage the fat storage.
Preparation is key – keep a store of nuts, seeds, fruits & natural yogurt ready for the picking in your office, desk drawer or staff room.