What to eat on training day? Useful snacks for the athlete

What can I eat on training day?

The timing of meals affects the metabolic processes in the body. Eating carbohydrates first increases blood glucose levels and then causes insulin to spike. You feel a rush of energy and then fatigue. I recommend avoiding snacking before a workout, but make sure to do it after to replenish energy stores and jumpstart your metabolism.

The optimal time to snack is at least 30 minutes before your workout, but it’s better to have a full meal 2-3 hours before your workout.

If you have been cardio training, you can have a snack after 15-20 minutes to avoid slowing down metabolism. A full-fledged snack will help satisfy hunger and replenish energy spent.

After a strength training session, let your body rest a little, and after 30-60 minutes eat protein food: chicken or turkey, lean fish, cottage cheese.

A healthy snack should contain protein, fat, carbohydrates, and fiber. Here are a few options.

On fermented bread, layer lettuce leaves, tomato, greens, a spoonful of yogurt and trout.

Egg with cashew sauce

Je hebt nodig:

• cashew nuts (pre-soak overnight) – 50 g;
• lemon juice;
• water;
• salt and pepper. – to taste.

Chop the soaked cashews in a blender. Add lemon juice, salt and pepper to taste. Pour in a little water to get the right consistency of sauce. This can be served as a topping to eggs as a spread on sandwiches or in addition to salad dressing.

Coconut yogurt with nut granola

Je hebt nodig:

• A mixture of soaked and dried nuts to taste;
• coconut yogurt;
• fresh berries to taste.

Stir together the nut mixture and coconut yogurt. If desired, add a spoonful of honey for sweetness. Garnish with fresh berries or apple.

Nut smoothie

Je hebt nodig:

• hazelnuts – 50 g;
• vegetable milk (oat milk) – 150 ml;
• coconut milk – 150 ml;
• nut umber umber – 50 g.

Soak hazelnuts overnight, grind together with the rest of the ingredients in a blender. Serve chilled. You can decorate with fresh berries or nuts.

Egg muffins

Je hebt nodig:

• coconut oil – 1 tbsp;
• chopped bell peppers – 0.5 cup;
• ground spinach – 1 cup;
• green peas – 1 cup;
• eggs – 2 pcs;
• salt and pepper to taste;
• oregano – a pinch.

Beat the eggs with a fork. Add spices and finely chopped vegetables. Spread the mixture into two muffin molds. Bake in the oven for 15-20 minutes at 180 degrees.

Cashew yogurt with apple cider vinegar

Je hebt nodig:

• cashews – 200 g;
• water – 180 ml;
• organic apple cider vinegar – 40 g;
• topinambour syrup – 20 g;
• olive oil – 16 g;
• Himalayan salt – 6 g;
• curry masala spice – a pinch.

Rinse the cashews and soak overnight. In the morning, drain the liquid and rinse well again. Mix all ingredients in a blender and whisk until smooth. Cool, preferably longer, so that the yogurt is insisted. Store the finished dish in the refrigerator.

Knead the cod liver with a fork, having previously drained the oil, so that the filling does not turn out too fatty and liquid. Cut thin slices of tomato. Make toast or dry bread on a dry pan. Spread the cod liver pate on top of the tomato and a sprig of dill.