Suitable Snacks For Trainees

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

When you sleep, your body uses mostly stored body fat to load your automatic body processes - remember that we burn calories when we sleep, and most of those calories come from stored body fat - as well as dietary protein to repair damaged cells.

For breakfast, your body tries to replace the supplies it used at night in case you don't recharge it soon. In addition, breakfast seems to provide fuel for your muscles and brain to function effectively in the morning, as well as continue to rebuild cells. Your body needs enough calories to make all these processes efficient.

Choosing the right food

All foods provide a thermogenic effect on the body through the calories they have. The more calories the food has, the more fuel it provides for the fire. The bigger the fire, the more agile and effective your daily actions will be, be it reading or running.

Some foods have more calories per gram than others, and there are no calories equal to each other. For example, if a person decides to make 3 cereals with 500 calories each:

Photo: Mitko Djordjev

• 100 g of oatmeal with water, almonds, fruits and skim yogurt;

• 50 g of muesli (without added sugar) with semi-skimmed milk, honey, banana and pumpkin seeds;

• 40 g of raisins with skim milk, sprinkled with sugar and a piece of white toast with raspberry jam.

People believe that if you eat these 3 snacks in a row for 2 months, eat the same food, you will always have a total of 2000 calories a day. They kind of guaranteed that they would burn those 2,000 calories a day and that their bodies would be the same after the 2-month period.

They believe this because they think that calories are just calories, and in order not to accumulate fat, you just need to get the same number of calories that you expend every day. This is WRONG!

The composition of your calories is just as important as the number of calories you consume - especially breakfast. When your body receives food for the first time after the night, it seems to be trying to store some of the fuel as body fat. However, this can be made even more effective with some foods than with others. If you need to remember one point in this article, it should be as follows:

High sugar foods are the worst choice for your breakfast!

This is because your body stores sugar fat most efficiently in your body. Eating foods high in sugar will send your blood sugar up. The higher your blood sugar, the greater the secretion of the hormone insulin. Insulin stores fat in the body. The more insulin is secreted, the more fat is stored. In addition, the main function of insulin is to remove high and potentially toxic blood sugar levels by doing so, sending your blood sugar to collapse again. This may make you want and need more sugary foods to get your blood sugar to a level that you can work with, and then the cycle of insulin secretion and blood sugar removal continues.

So start the day with sugar and you will have another 15 hours of insatiable appetite for sugar!

Choosing the right option for breakfast means that you will not allow your body to store a lot of body fat from your diet. So while you sleep, you will burn body fat for energy and after waking up and eating you will not have this fat in your body.

On heavy training days, you will need to pay special attention to your hydration levels and your carbohydrate intake. Proper nutrition is especially important to meet the increased training requirements of the body and to ensure rapid refueling and complete recovery. Hydration is a key element as you will sweat more and lose water.

Diet plan for difficult training days (two or more training sessions or a long session based on endurance)

Increase carbohydrates! Carbohydrate intake is increased these days and as a general rule should be included in all main dishes to supplement muscle glycogen (fuel) levels.

Snacks can also be used to maintain a high level of training. High carb snacks in the middle of the morning or in the middle of the afternoon can be a useful tool to increase overall intake or as a quick pre-workout breakfast.

The priority is to increase your carbohydrate intake (as your main fuel), but be sure to maintain protein and polyunsaturated fatty acids with each meal. Be sure to include an evening snack that contains protein, as this is vital to help your body recover from a hard day's workout and help your muscles grow at night, as muscle growth will increase and recovery (adaptation).

Other nutrients

Increase fluid intake to compensate for sweat loss during exercise and stick to tried and tested foods before settling in the long run. Avoid foods that can cause gastrointestinal problems such as spices, fats or very high fiber.

Choosing fruits and vegetables that contain antioxidants or dietary nitrate can offer additional muscle benefits during exercise and recovery.

Don't just eat cereals or oatmeal for breakfast. Different morning routines require different morning meals. Whether you are trying to lose 10 pounds or gain weight, one of these eight delicacies will start your day with a high note.

The best breakfast for you IF:

1. Train strength early in the morning

Photo: Sevdalina Irikova

Take advantage of building muscle with protein. Combine 1/4 cup granola, rolled oats, chopped almonds and raisins or dried blueberries with low-fat milk. Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.

After you leave the gym, get another 20 grams of protein, as studies show that this is ideal for starting the process of muscle recovery. Try 170 g of skim or low-fat ricotta cheese, a glass of non-fat or low-fat Greek yogurt or 85 g of sliced roast beef or roast chicken.

2. Train cardio early in the morning

Your muscles move with carbohydrates as their main source of fuel, so eat an hour before your workout to increase energy and give your body time to break down food. Mix plain yogurt or low-fat yogurt with oatmeal and sprinkle with fresh fruit or raisins on top.

After a workout, enjoy a combination of carbohydrates to replenish protein and glycogen to maximize muscle recovery, ideally up to 30 minutes after a workout - this is the best time when muscles are like a sponge, absorbing all of these nutrients. A 100-calorie whole wheat sandwich with a thin layer of peanut butter covered with honey or jelly is an easy choice.

3. Practice yoga early in the morning

Breakfast is not universal for all who practice yoga. Since lighter versions of yoga usually do not burn as many calories, I recommend that you eat fruit or a bowl of apples before you start yoga to pump up energy without feeling heavy during exercise.

4. You are trying to lose weight

For the same awakening powers of caffeine, you have healthy antioxidants and calorie-free green tea. Then make one or two eggs with a piece of fruit like an apple or a cup of raspberries.

5. You feel like you overeat at dinner yesterday

Eat! This will keep your metabolism. Eat something light within an hour of waking up, like a piece of fruit. And next time, move dinner earlier. Eat two to three hours before bedtime. This mode will give your body enough time to extract everything before your morning.

6. You will have lunch late

Slow-digesting fiber and protein are your best friends when you want to maintain a feeling of satiety. A glass of usually low-fat yogurt served with high-fiber cereals and fresh or frozen blueberries is a great choice.

The last thing you want is food that sits like a rock in your gut. Keep them healthy by blending and mixing frozen fruit and milk or a non-dairy alternative to slow down the rate at which your body absorbs sugar and saturates you for longer.