It is possible that your performance and recuperation will be much improved if you provide your body with the correct quantity of nutrients at the ideal time.
Even though the replenishment of fluids is the primary concern for the majority of workouts that last less than ninety minutes, the consumption of small pre- and post-workout Snacks to Keep in Your Gym Bag may help prepare your body for exercise and improve your overall performance as well as your recovery.
Before you start your exercise, it is very important to pay attention to your dietary demands and make sure you have everything you need. Consuming nutrition that is not optimal for your workout regimen might lead to the breakdown of muscle tissue and perhaps make you more prone to injury.
This is particularly true if you do your workouts in the morning, which is the time of day when people normally have the lowest levels of blood sugar. Prior to engaging in physical activity, the primary objective is to consume sufficient quantities of carbohydrates in order to replenish the energy stores in your muscles (glycogen), as well as some protein in order to assist in the protection of muscle tissue and the alleviation of post-workout muscle soreness.
To aid in preventing typical digestive issues such as cramping and nausea, these Snacks to Keep in Your Gym Bag should include a reduced total amount of fat and fiber.
Here are 7 Essential Snacks to Keep in Your Gym Bag;
1. Fresh fruit
After he’s through working out, Scritchfield enjoys munching on fresh fruits that are simple to travel, including bananas, apples, and oranges. These fruits are composed mostly of water and are rich in nutrients like vitamin C.
She notes that vitamin C will help lower muscular inflammation and that drinking additional water can help you rehydrate. However, you should also make sure to drink genuine water. In addition, the fruit’s carbohydrate and sugar content will speed up the process of raising your blood sugar and make you feel more invigorated. That’s why this is Essential Snacks to Keep in Your Gym Bag.
This sugar rush is another compelling argument in favor of bringing along some dried fruits, such as Medjool dates and raisins (just be wary of the ones that pack a bunch of added sugar). For optimal muscle repair and growth, Dr. Scritchfield suggests consuming some protein with your fruit.
2. An assortment of raw nuts and trail mix
Due to the fact that they are simple to transport and do not need to be refrigerated, nuts are a good choice for Snacks to Keep in Your Gym Bag. Nuts are also an excellent source of protein in and of themselves.
According to Scritchfield, carbohydrates and protein are two nutrients that function more effectively when combined; trail mix, on the other hand, is even superior since it contains both of these elements.
3. Energy bars
In the same ways that trail mix is beneficial after an exercise, so too is this alternative for a Snacks to Keep in Your Gym Bag. To begin, it contains all of the essential vitamins and minerals (carbs, protein, fiber). Cope-Kyle likes KIND and Lara bars, which can be purchased prepackaged.
This is an added bonus. You may even try your hand at something new and create them on your own. This site provides a selection of recipes for you to try out.
4. Cheese sticks
Sticks of cheese are an excellent source of protein. For a satisfying combination of protein and carbs, it is Scritchfield’s preference to have them with some sliced Sungold kiwifruit.
Due to the fact that cheese sticks are dairy products, it is highly recommended that you do not carry them about in your backpack for an extended period of time. Take them with you by grabbing them from the refrigerator as you go out the door.
Jerky, much like cheese sticks, is loaded with a significant amount of protein. After all, it is flesh in question. On the other hand, in contrast to cheese sticks, you don’t have to worry about them going bad if you carry them about in your backpack for a long before eating them.
Edwina Clark, M.S., R.D., who is the head of nutrition and health at Yummly and a licensed sports dietitian, consider this snack hack to be one of her personal favorites. The combination of turkey jerky and some crispy pretzels is one of her favorites Snacks to Keep in Your Gym Bag.
6. Hummus and vegetable wraps
We are now approaching the meat of the discussion. If you know that you won’t be able to eat for a while after your exercise, you should bring something with you like a vegetable wrap filled with hummus in that case. Scritchfield suggests using a tortilla made from whole wheat and adding some chopped bell peppers or cucumbers to your version of this dish. Vegetables, much like fruits, are an excellent source of carbs, vitamin C, and increased water content.
If you do decide to give a wrap a go, be sure to keep it airtight and remove it from the refrigerator just before you leave. Because there is no dairy present in any of the components, it ought to last you for quite some time. This wrap should hold up just fine even if you leave for work in the morning and don’t get to the gym until the late afternoon, provided that you keep it in the refrigerator.
7. Plain and ordinary sandwiches
Prepare a classic peanut butter and jelly sandwich for Snacks to Keep in Your Gym Bag, and think back to when life was a little less complicated. If you have a lot of time between your exercise and the next meal, a basic sandwich is another fantastic choice that you should consider.
In addition, the sugary sandwich you used to eat when you were a kid provides all the necessary nutrients. Complex carbs may be obtained through whole-wheat bread, and the protein content of nut butter can more than makeup for the lack of bread.
Also Read: Healthy Ways to Shed Pounds