Introduction:

Life would be boring without a tasty snack, especially while pursuing a fitness goal, and healthy food has been popularized to be boring, bland and desirable. Most times, the lack of motivation to pursue proper dieting comes from the belief that healthy snacking is not as creative and great tasting as the latter. 

Healthy snacks are better, with great taste and texture if gotten right, and this article is dedicated to shedding light on this topic that has been classified in a dark light.

Healthy snacking is more than munching on oats or drinking ginger tea, it’s the ingredients used in making these snacks to benefit and refuel an active body that is working out. For example, it is important to eat a high amount of carbohydrates if you spend up to sixty minutes or more in the gym, and it is advised to bulk up on proteinous foods sources if you are into body recomposition (losing weight while building healthy and lean muscles in targeted areas.) Before indulging in healthy snacking, there are some factors you need to consider to get it right. Some of them are;

Allergies. 

Allergies are very common in food sources that are popular for healthy snacks. Food sources like nuts, milk and oats are known for their high allergen warnings in food products. You might want to consider this factor before trying out these products, to avoid allergic reactions. The answer to this problem is by replacing the food sources with another that has the same nutritional value.

Cost. 

Most people tend to ignore healthy snacking as it is considered more expensive and seen as luxurious. Some of these food items can’t be found in grocery stores, and that can discourage willing people to indulge in healthy snacking. The solution to this problem is to stock up on food items particularly proteinous food items. Also buy fruits and vegetables when in season as it is cheaper and cuts cost effectively.

Management. 

You’ve gotten the best food items to begin your healthy snacking journey. What’s next? You do not have any idea on how to properly make the best out of your snacking ingredients. The best bet is to eat your colors, and use healthy alternatives to sweetener and processed sugars like honey. You can also create gluten free snacks that can reduce bloating and digestive issues, just having fun while experimenting with your food items.

Most people might have this question on their minds, what are the benefits of snacking if one wants to achieve a healthier body? What is the need? Well, the answer varies, as there are vast reasons to snack while working out. Some of them are;

● To develop a healthy relationship with food and also incorporate healthy eating habits.

● To limit exposure to binge eating and incessant cravings.

● To avoid feeling guilty for getting a snack.

● It’s perfectly normal to snack.

● To regain strength after a workout.

It is fine to indulge in a snack unless you do it regularly, which is bad for your health. Balance and moderation is the key to health, make sure to put them into practice.

The Most Appropriate Time To Snack To Gain The Best Results.

Although healthy snacking is recommended, it also has a timeframe that works best for proper digestion like normal food products. The least appropriate time to snack can be easily identified and tackled if willing. Just like food, healthy snacks also need to be properly absorbed into the body for best effects. 

This is the best time to snack for health benefits;

● Two hours before workout. This is mainly for people who are doing intensive workout routines, and need to bulk up on energy giving foods. The goal is to eat before workout, but hours before, so that your body is ready to handle physical strain for a long time.

● After workout. After working out, your body is sore and tired. This is the best time to get a protein boost from your snacks. Opt for proteinous food sources that are easy to digest, have great texture and are tasty. Most nuts fit into this category, as they are less in carbs high in protein and great for muscle repair.

● With lunch, not dinner. The best time to eat snacks is in the afternoon, as it calls for recovery while your body is still active but in a resting stage. Most people tend to relax lightly in the afternoon, so popping a snack wouldn’t be a bad idea.

These are the most appropriate times to snack according to experts and workout enthusiasts. Whatever your preferences may be, do what works for you in moderation and balance.

While the best time to snack has been discussed, the least appropriate time to snack hasn’t been disclosed. Since it’s a snack, most people tend to take some at unworthy times, causing a disruption in their routines. Such timeframes are;

● The middle of the night. While everyone is sleeping, you decide to take a heavy proteinous shake. It’s healthy and nutritious, you use that to console yourself. But two days later, you notice something undesirable. You have gas and painful bloating, alongside constipation. Late night snacking is not recommended to anyone, whether the snack is healthy or not. Late night eating increases digestive issues and unbalances your body.

● Immediately before workout. This is highly discouraged, as it poses a risk when working out. After a few minutes of eating, you might feel satisfied and strong. But that is not the cue to jump on a treadmill as your body hasn’t gotten the necessary energy for intensive workout routines.

These are timeframes that are not recommended if you want to attain a healthy eating habit through snacking. It is advised to eat hours before workout, a few minutes after workout and during lunch time. These time windows work wonders on the body.

Recommended Food Sources To Snack On While Working Out.

This section is dedicated to food products you should rely on before and after workout as they add benefits to the body through nourishment while actively refreshing the body. 

Before Workout

Always eat foods that are high in energy and nutrients that improve coordination like bananas, apples and dried berries.

For meals that are balanced properly, the right breakfast should contain food products high in fibre (like oats), vitamins and minerals (fresh berries and fruits), and proteins (milk or nut milk of choice, nut butters or yoghurt). These food sources help increase both muscle coordination and energy for strenuous activities during workout.

After Workout

After workout snack ideas should be focused on rejuvenation and strength gathering. Most snacks would give your body a nice boost while adding to your body’s muscle mass and growth.

Such meals are food sources high in protein but helpful for digestion ( greek yoghurt), food high in fibre and vitamins (berries), and proteins (dried nuts). Others may also include a proteinous salad or a high calorie diet rich in whole grains and lean meat.

Most recommended food sources to snack on are;

● Silk tofu makes a great base for smoothies or healthy alternatives to mousse.

● Roasted peanuts.

● Blueberries, strawberries and grapes

● Rice bars.

● Energy bars that lack additional sweeteners.

● Granola bars

● Parfaits 

● Proteinous bars.

It is recommended to try new recipes and shuffle up routine eating, so as not to get tired of snacking on a particular food option. Choose a favourite food item and make limitless food options with them. Fruit juices, smoothies and salads are not left behind, so do well to indulge in nature’s snack options!

Healthy Snack Recipes To Try!

These recipes are short and effective as they are tasty and colourful! They are cheap and easy to find, try these out if you feel bored on how to create newer recipes. 

Cucumber salad sandwich

This is a fusion between a healthy salad and a crunchy toasted bread. The protein comes from low fat cottage cheese or hummus, but the twist of the snack is its sweet but spicy taste. This is a great snack that could also pass as a light lunch.

What you need;

• 1 large cucumber
• 1 medium sized red onion
• 2 cloves of garlic
• A couple handful of dill
• A teaspoon of white wine vinegar
• A pinch of salt and pepper
• Toasted whole grain bread
• One tablespoon of Cottage cheese or hummus 
• A little bit of hot honey, for sweetness and spice.

What to do;

• Chop the necessary ingredients finely and add into a bowl
• Add in the vinegar, crushed garlic and salt and pepper.
• Mix together and keep it aside.
• On your toasted bread, spread the cottage cheese or hummus generously and add the salad on top. 
• Sprinkle hot honey and serve immediately.
• Enjoy.

Banana Oatmeal Cookies

This is the perfect snack option that you could eat without feeling guilty about, as it has all you need for a workout. It is tasty and filled with fibre, proteins and nutrients healthy enough to keep you going.

What you need;

• Two large bananas
• A cup of rolled oats
• ½ cup of peanut butter 
• Two tablespoons of maple syrup
• A teaspoon of cinnamon
• A sprinkle of chocolate chips.

What to do;

• In a large bowl, mash the bananas to preferred consistency.
• Add the other Ingredients according to sequence.
• Mix lightly and scoop onto a greased and lined baking tray
• Bake in a preheated oven for twenty minutes
• Bring out of the oven to cool.
• Serve and enjoy!

You can tweak these recipes by adding or replacing ingredients according to your preferences. You might add protein powder for more protein, or skip the maple syrup.

These recipes are easy to make, cheap and affordable. Try these recipes if you have a sweet tooth but want to transform into a healthy lifestyle.

Summary

Healthy snacking is great for various reasons, one of the most common is how nutritious but tasty and satisfying. Try these recipes occasionally, alongside Workout Routines and healthy eating habits for the best results.

You can visit our other articles about Nutrition and Fitness.