Snacks are small snacks that play an important role in optimal energy levels, physical and mental performance, muscle maintenance and growth, and body fat reduction. I have already explained in detail why it is important to eat something regularly in the following article – hypoglycaemia, another form of stress .
Why do I recommend preparing and taking away snacks and not "real" meals like bodybuilders or fitness models do? The main reason is that snacks are the much simpler and more efficient solution. And are therefore more likely to be implemented by customers and athletes. 3 main meals with 2-3 snacks per day are much easier to prepare and consume in everyday life than 6 complete meals. Meal prep is time consuming and transporting meals in Tupperware is not something that every customer and athlete can do for a variety of reasons.
Below are three options for snacks that don't take much time and that can be taken to the car or the office, for example.
1. Macadamia nuts. Macadamias contain healthy omega-3 fats, vitamins, minerals and antioxidants. Their positive properties on cognitive performance make these very high-fat nuts (72 g fat / 100 g) an ideal snack. The total fat requirement per day for most people is between 50-100g, so limit the amount of macadamias you snack on to 1-2 handfuls three times a week to avoid overshooting and consuming too many calories from fat consume. You should pack the nuts airtight once you've opened the bag to ensure a longer shelf life. Salted nuts have a slightly longer shelf life and are fine too. More on nuts in a diet here .
2. Coconut Yogurt. Milk, especially cow's milk, is one of the most common intolerances. It is primarily casein (milk protein) and lactose (milk sugar) that many people cannot tolerate and that are potentially pro-inflammatory. And thus negatively influence regeneration, increase in training and body fat loss. Coconut milk is the better hypoallergenic alternative. Yoghurts made from coconut milk are now also available. With a handful of berries, they make a quick and easy snack.
3. Exogenous ketones. Ketone bodies can replace glucose from the breakdown of carbohydrates and thus serve as the primary source of energy for the brain and the entire body. In contrast to endogenous ketones, which are produced in the body in the state of ketosis by the body itself in the liver via the process of ketogenesis, exogenous ketones are supplied from outside. Exogenous ketones are manufactured in powder or liquid form containing ketone salts and ketone esters. They are excellent for increasing energy levels and stabilizing blood sugar. I go into more detail on exogenous ketones in this article .
This was a small selection of snacks that I recommend depending on your status, goal, everyday life and budget. As always, the customer's goals determine the measures. If your goal is to compete successfully in a bodybuilding competition, meal prep will be inevitable. However, the snacks presented are ideal for general high physical and mental performance and have already proven themselves in numerous before & after transformations .
Good luck with snacks in everyday life!
Image: Macadamia nuts in their shells.