Healthy Snacks for Sustained Energy

Healthy Snacks for Sustained Energy

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    As runners we are often “on the go” with little time to sit down and eat, however we need that mid-afternoon energy boost to help us gain the benefit from an afternoon run, or a mid-morning snack to give us energy for the day after an early morning training session.

    It is important to choose healthy snacks. Snacks should contain fibre, be low in fat or contain healthy fats, should have some protein for muscle recovery and low GI carbohydrates for sustained energy.

    Healthy snack ideas:

    • Small handful of lean biltong with dried fruit
    • Dried fruit and nuts and matchbox size cheese (Camembert or Brie)
    • Drinking yogurt with small handful of mixed nuts
    • Any fresh fruit and small tub of yogurt
    • Boiled egg with 4 crackers
    • Cottage cheese on 4 Provitas
    • Low GI muffin and small handful of biltong
    • 2 cups popcorn and small tub of yogurt
    • One tablespoon of peanut butter with fresh apple/pear wedges
    • Oatcakes (3-4) with a 2 tablespoon of Hummus/Guacamole
    • One small apple, cored and microwaved. Sprinkle with cinnamon and add low fat custard
    • A small bowl of mixed berries with low fat plain yogurt and honey
    • Low fat chocolate milk and small handful of biltong
    • Baked beans (1/2 cup) with 3 crackers

    Don’t forget to drink water often during the day. Water is always your best option when thirsty. Be careful for added sugar and hidden calories in cold drinks and flavoured waters.

    Click below for a healthy low GI Apple and Cinnamon Muffin recipe


    Jeanne-Marié Louw
    Jeanne-Marié is a registered dietician who recently completed her International Olympic Committee diploma in Sports Nutrition. She has extensive and international experience in nutrition for diabetes and has a passionate interest in sports nutrition. She is an avid trail runner herself and enjoys other sports including squash and swimming. She lives the active, healthy life she preaches about and a JUST DO IT motto when challenged. One day I am running the DODO Trail Trail Running is relaxing and an escape from the city buzz into nature. It adds “challenge” to my running. Its all about the hard work and then the reward of a beautiful view at the end. Trail runners share a zest for life. I JUST LOVE IT!