The Power of Two

Last week, I covered a lot of information on why snacking is important. This week we are focusing in the two most important parts characteristics of a snack for the athletic performer.

I already mentioned that research supports that having a snack that is composed of  carbohydrate (about 30-50g) and protein (at least 5-10g) is beneficial prior to performing [1]. These to macronutrients are the going to be the focus when it comes to choosing snack. We need carbs for energy and protein for muscle preservation/growth. When I am choosing a snack, I like to think about choosing 2: a protein and a carb. There are many great combinations out there that serve as excellent snacks! Below is a list of easy carbs and proteins that you can mix and match.


​








​Protein Bars and Shakes

While protein is important before exercise, it is even more important after performing. When we put stress on our bodies through physical activity, we are actively breaking down muscle. Consuming protein is helps muscle grow. That’s why if you ever have gone to a gym, you’ll typically see people carrying their protein shakes around. Protein bars and shakes are designed to be high in protein. Most of the ones that I have seen on the market usually contain anywhere from 15-30g of protein. Generally, I try to aim for 20g of protein for a post-workout snack or meal.

These products are often low in carbohydrate for a pre-workout/performance snack. If you are going to have a protein bar or shake before performing, I suggest also having a piece of fruit or additional carb to ensure that you have enough energy. There are few bars and shakes that have enough carbs in them to reach the 30g-50g range for a good pre-workout snack. One of our favorites is the CLIF Crunchy Peanut Butter Bar which contains 40g of carbs and 11g of protein (link below). Make sure to check the nutrition facts label on the back of your bar or shake to see if you are getting enough carbohydrate. 

For a post-workout shake or bar, there are many great options! We love the Chocolate Core Power Shakes by Fairlife which contain 26g of protein, or if your body needs a higher dosage, their Core Power Elite line offers 42g of protein (link below). We will share more of our favorite bars and easy to grab snacks later this month, so stay tuned and don’t forget to grab 2!

Have a fantastic week!

Sophia MS, RD

Resources:

1. Raymond, J. L., Morrow, K.  (20200503). Krause and Mahan’s Food and the Nutrition Care Process, 15th Edition. [VitalSource Bookshelf 10.2.1].  Retrieved from vbk://9780323636568
2. CLIF Crunchy Peanut Butter
3. Fairlife Core Power

---