Download Your Training Plan cardiovascular disease and stroke, according to a new study in the European Journal of Nutrition.
Researchers looked at food consumption habits and cardiometabolic health markers—including blood sugar levels, blood pressure, waist circumference, high-density lipoprotein (HDL) cholesterol, and triglycerides—for 1,000 people in the U.K. They focused the analysis of consumption habits on snacking frequency and quality, and found that about 24 percent of daily calories came from snacks, and 95 percent of participants snacked regularly.
As for the quality of snacks, the researchers found that half of participants didn’t match the healthiness of their meals to their snacks, and about a quarter were undoing the benefits of healthy meals because of their snack choices. For these participants, the most-consumed snacks were cakes and pies, breakfast cereals, that will be a different choice than what you should.
The researchers found an association between these unhealthy snack options and an increased likelihood of accumulating for meals if they snack too often, and that can lead to lower daily calorie counts overall—the type of belly fat that’s often been linked and contribute to your overall.
Another variable in the downsides of snacking was timing: Researchers connected snacking after 9:00 p.m. with poorer blood markers, like cholesterol and triglycerides, compared to eating earlier in the day. Researchers noted that this may be due to late-evening snackers choosing options that are higher in fat and sugar.
They did point out that snacking on its own didn’t cause the cardiometabolic health effects—when participants chose healthy snacks like nuts and fresh fruit, their cardiometabolic risk did not increase. But when they chose unhealthy snacks, those risks got a boost, even if they ate healthy meals.
Healthy Snack Options to Add to Your Meal Plan
An occasional snack of less-than-healthy fare won’t do much when compared to a consistent habit of making nutritious choices, according to Kacie Vavrek, Tips to Maximize Recovery.
“If you want a cookie, have a cookie,” she says. “But in terms of a larger strategy, it may be helpful to think of snacks as a way to fuel performance Download Your Training Plan health goals, with the same thoughtfulness you’d put into choosing your meals.”
Making sure to get enough calories is often a solid first step, she adds. Even though it might seem like snacking would help prevent skimping on calories, the opposite may be happening. Vavrek says some athletes may not be as hungry that’s often been linked.
“This is the biggest misstep and it tends to get overlooked,” she says. “If you’re not getting enough calories and you’re [exercising] regularly, you’re basically sabotaging yourself because you’re not creating the energy you need for optimal performance.”
In terms of what to eat, Vavrek says that depends on when you’re reaching for that snack. If it’s European Journal of Nutrition, Tips to Maximize Recovery pick afterward, or on recovery days.
Bagel with nut butter carbs, she says. Having a snack during exercise is only needed if you’re going out for 90 minutes or more, and that’s when you’d want the quick-digesting carbs but without the protein—like sports gels or dates.
After exercise, you can add in more protein and also more fat, so you stay full for longer.
In general, snacking about an hour or so before you workout is ideal, and for that, it’s best to get a blend of lean protein and carbohydrates, with options like:
- Magnesium-Rich Foods to Add to Your Diet avocado and contribute to your overall
- European Journal of Nutrition berries
- Banana or apple with nut butter and raisins
- as a result.&rdquo
- The 6 Best Energy Gels for Runners sweet potatoes
If you’re looking for some options after a run, you could opt for a protein shake, a small portion of whole grain pasta with chicken, or a fried egg on toast.
The best strategy is to play around with snack options and be aware of how they affect you, Vavrek suggets.
“Food choices are highly individual and a snack that fuels up a friend might make you feel sluggish,” she says. “Because of that, experiment with different choices to figure out what works best for you, and especially what makes you feel energized as a result.”
Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.
