July 14


Mix & Match Workout Snacks | Carbohydrate & Protein Training Options

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Sometimes it can be difficult to know what to eat before a training session. Snacks that are balanced in carbohydrates and protein can help you get more from your workout. Additionally, they’ll help your body recover afterwards.

The trouble is, it isn’t easy to know what sort of foods will give you the right balance.

What you eat before a workout is important, as it ultimately provides the fuel your muscles will use.

Furthermore, it’ll ward off hunger so you won’t be distracted and can fully dial into your exercise session.

Carbohydrate and Protein Balanced Workout Snacks

To help you decide what to eat, I’ve come up with your own mix & match options. Simply pick your carbohydrate source and then add the protein source of your choice.

You can tailor your choices to suit your own preferences, tastes and dietary needs.

Light workout snack options providing roughly 15g carbohydrates and 10g protein

The below combinations will provide you with approximately 200 calories.

First, choose your carbohydrate:

  • 1 cup fruit salad
  • 4 Vita wheat crackers
  • 1/2 cup cooked quinoa
  • 1 medium potato (or 1/2 cup)

Next, add your choice of protein:

  • 2 eggs
  • 2 slices of cheese
  • 170g yoghurt
  • 50g turkey

READ ALSO: Fuelling up before exercise

What to eat before training? Light workout snacks providing 15g carbohydrate and 10g protein

Larger meal options to mix & match before training providing more carbs and protein

Sometimes, you need something more substantial. A light snack just won’t do.

If this sounds familiar, then choose from the options below. Mixing and matching from these workout snack choices will provide around 30g carbohydrate along with 20g protein.

As before, start by selecting your carbohydrate:

  • 1/2 cup oats
  • 220g tin baked beans
  • 2 slices of toast (opt for multigrain where possible)
  • 2 slices of raisin bread
  • 3/4 cup cooked pasta
  • 1/2 cup cooked rice
  • 1 English muffin

Now, add your protein choice. Where possible, look for lean or lower-fat options.

  • 70g beef steak
  • 70g chicken
  • 2 cups (500ml) skimmed milk
  • 125g cottage cheese
  • 85g tuna
  • 110g ham

Bear in mind, if you are heading into a heavy training session, your body may need more fuel. If this is the case, you can double the portion of the carbohydrate choice.

READ ALSO: Healthy Food Choices | 13 Simple Strategies to Improve your Diet

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs.

He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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