NEWS

Pre-training snack ideas

Pre-training snack ideas

img16 November 2018

I often find training sessions creep up on me. Before I know it, I’m rushing out the door from
work to get to the pool or track on time; or I snooze my alarm one too many times in the
morning… leaving me not much time to get some pre-training fuel in. But I know if I don’t fuel up
well before a session, I’m highly likely not going to train at my best, or I’ll bonk out, which has
happened before! So I always try get some sort of food in; even if it’s something small like half a
narnie.

I find having little snacks ready to eat 30-60 minutes before a session are helpful, such as:

  • Muesli bar or sports energy bar
  • Energy gel
  • Homemade energy bites
  • Piece of fruit (usually banana or apple) and sometimes with peanut butter
  • A glass of fruit juice
  • Small homemade muffin or banana bread
  • Piece toast with honey/jam/banana
  • Crackers with hummus
  • Handful of dried fruit (like apricots, sultanas, cranberries, dates

If I’m more prepared, I try to have the following 1.5-2 hours before:

  • 2 slices toast with banana or jam/honey
  • Yoghurt and muesli
  • Cereal / oats and milk
  • Milky drink (if you can stomach it)
  • A meal such as breakfast or lunch at least 2-3 hours before

Try my Choc Peanut Energy Bites to eat 30-60 minutes before training:

Makes 12 (recommended serving: 1-2 bites)

Ingredients :

  • 1 cup raw almonds (or a combo with walnuts)
  • ½ cup unsalted roasted peanuts or ¼ cup natural peanut butter
  • ¼ cup shredded coconut
  • 2 tsp chia seeds
  • ½ cup pitted dates
  • 2 Tbs cacao powder
  • ½ Tbs sweetener (maple syrup/honey/agave)
  • 1-2 Tbs water
  • 1 Tbs of plain buckinis (optional)

Method :
1. Soak dates for 10 mins in hot water.
2. In food processor/ blender, blitz nuts, coconut, chia seeds until fine.
3. Rinse dates and add to blender with cacao powder and maple syrup, 1 Tbs water. Blend well.
4. Check if mixture is sticky and easy to roll into balls, if not, add another Tbs water. 5. Once
mixture is ready, stir buckinis into mixture and roll into 12 balls.

Christie Johnson – SportsDietitian.com
Photo credit: Kate Penberthy Photography

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