What is the role of the snack?
A snack is useful when the interval between meals is long, to support the energy of training or to prevent extreme hunger before the main meal. It is not necessary for everyone to have the same number of meals.
Portion size, training time, weight loss or gain goal, and digestive status determine which option is best.
Five commands in the file
The picture version, necessary ingredients and steps of each recipe are placed on the food guide page.
- Oatmeal cake with bananas, walnuts, raisins and egg whites
- Chia pudding with low-fat milk or almond milk
- Quick hummus with chickpeas, probiotic yogurt, chickpeas and lemon
- Apple and cinnamon tart with oat base
- Small oatmeal cookies with bananas, cocoa, walnuts and raisins
Before and after training
Before training, digestive tolerance and rest time are important. Close to training, the large volume of fat and fiber may be uncomfortable for some people; So choose the smaller and more familiar option.
After training, a snack can be part of the protein and carbohydrate supply, but does not eliminate the need for the main meal and the total daily intake.
Sweetener and rationing
Stevia, honey or fruit each have different properties. The term "healthy" does not mean without restrictions; Honey and nuts also have energy and their contribution should be coordinated with the person's goal.
Batch cooking and instant portioning make for more accurate recording and easier selection.
Health and maintenance
Recipes with eggs must be fully cooked. Chia pudding, hummus, and baked tart should be stored in a clean, sealed container in the refrigerator after cooling.
If an abnormal odor, texture, or appearance develops, do not taste the food. The prescription should take into account allergies, diabetes, kidney disease and individual limitations.
