Snacks and meal replacement in sports - structure and function
The term snack comes from English and means translated into German as much as a snack or snack. Especially in sports and as part of a planned weight loss , snacks are an important form of daily food intake. They are useful for replenishing the nutrient stores after intensive workouts and for work in between and should therefore only consist of first-class foods or high-quality nutritional supplements that are not too common drastically affect the body's blood sugar level in order to provoke cravings afterwards.
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Snacks - a long-lasting, filling snack
It is therefore advisable to take a long-lasting, filling , but still small and calorie-tight meal as part of snacks . For example, this can consist of abundant proteins , long-chain carbohydrates and unsaturated fats . A combined intake with various vital and mineral substances is also an advantage. Here, fruits and vegetables are also ideal for replenishing the corresponding stores after intensive exertion and thus enabling more thinking , or for supporting the body's immune system .
Snacks themselves can be consumed throughout the day - between large meals - and serve as adequate support for short-term calorie needs. Depending on the individual goal creation (for example muscle building or weight reduction ) the quality of the snacks should be adapted to this. In this context, high-calorie snacks are suitable for athletes, but snacks with a larger volume of food but fewer calories are suitable for weight loss.
Snacks in the form of fresh foods and as food supplements
When it comes to building muscle , snacks are ideal as high- energy snacks, such as whole grain bars and protein bars , weight gainer shakes , nuts and fruit . Here, for example, a snack can consist of a shake combined with an apple , a banana or walnuts .
In this context, the supply of proteins ensures a permanent supply of muscle building materials to the muscles, while short- and long-chain carbohydrates ensure the energy supply. Unsaturated fats promote thinking and have a positive effect on the cardiovascular system. If, on the other hand, the goal of weight reduction is to be pursued, snacks such as raw vegetables (for example strips of pepper or cucumber ) in combination with unsaturated fats (for example walnuts or hazelnuts ) are suitable here.
The latter have a positive effect on the hormonal balance and also increase the fat burning rate. Also glutamine and whey protein powder can be used in conjunction with low-fat milk here be a useful snack for losing weight. However, sugary snacks should be avoided here.