What snacks can I eat during exercise

During the fitness period, you can eat high protein, low sugar snacks in moderation, such as dried chicken breast, sugar free yogurt, nuts, protein bars, whole wheat bread, etc. These types of snacks can quickly replenish energy and are not prone to fat accumulation, but the intake should be controlled to avoid affecting the main meal.

1. Dried chicken breast

Dried chicken breast is rich in high-quality protein and low in fat content, with about 30 grams of protein per 100 grams, which can help with muscle repair and growth. Choose a style without added sugar or preservatives, and consume 20-30 grams within 30 minutes after training. Pay attention to checking the sodium content and avoid choosing products that are excessively pickled.

2. Sugar free yogurt

Sugar free yogurt contains whey protein and probiotics, which can supplement protein and promote intestinal health. It is recommended to choose Greek yogurt, which has twice the protein content of regular yogurt. Can be paired with low sugar fruits such as blueberries to enhance flavor and avoid drinking on an empty stomach to prevent gastrointestinal discomfort.

3. Mixed nuts

Almonds, cashews and other nuts provide healthy fat and dietary fiber, suitable as a small energy supplement before training. It is advisable to consume 10-15 grams each time, and priority should be given to choosing original baked goods. Nuts have a high calorie density and require strict control to prevent excessive calorie intake.

4. Protein Bar

High quality protein bars should contain more than 20 grams of protein and less than 5 grams of sugar, suitable for immediate supplementation after strength training. Pay attention to whether the ingredient list contains sugar substitutes or vegetable oils. For lactose intolerant individuals, it is recommended to choose plant-based protein. Cannot replace regular meals, maximum daily consumption is 1 stick.

5. Whole wheat bread

Whole wheat bread paired with peanut butter can provide slow-release carbohydrates and protein, suitable for consumption 2 hours before long-term aerobic exercise. Select the product with whole wheat flour as the first item on the ingredient list, and consume no more than one tablet at a time. People with gluten allergies need to switch to alternatives such as quinoa bread.

Snack selection during fitness should follow the principle of high protein, low GI value, and total calorie intake should be controlled within 10% of daily intake. It is recommended to include snacks in the daily diet plan to avoid overeating due to hunger after training. One hour before exercise, easily digestible carbohydrates can be supplemented, and protein should be prioritized within 30 minutes after exercise. Pay attention to observing the body's reactions. People with lactose intolerance or allergies should avoid related ingredients. Long term fitness enthusiasts can consult nutritionists to develop personalized meal plans.