4 snacks to take with you in your training routines

Consuming a snack after your training routine is of great importance as it allows you to recover the energy expended during exercise . However, you should not consume any type of snacks since some of them contain many sugars, which are not beneficial for your health.

For this reason, we chose for you 4 snack recipes from the Rocket Fuel cookbook: “Power Packed Food for Sports and Adventure” written by nutritionist Matt Kaédi, which are easy to make and can be consumed after doing sports.

4 snacks to take with your training routines

1. Pistachio and beet bar

Thanks to the combination of ingredients such as beet and pistachio, these gluten-free bars are an excellent alternative for your post-workout snacks . It won’t take you more than 25 minutes to prepare them.

Ingredients for 9 servings:

• 4 beets, peeled and chopped.
• 2 teaspoons canola, grapeseed, or light olive oil.
• 1/2 teaspoon of low-fat milk.
• 1/2 teaspoon of brown sugar.
• 1/3 of coconut oil.
• Zest of 1 lemon.
• 2 eggs
• 1 tablespoon of brown rice flour.
• 1/4 teaspoon of coconut flour.
• 2 teaspoons of baking powder.
• 1 tablespoon of cinnamon.
• 1/2 teaspoon salt.
• 1/2 teaspoon dark chocolate (optional).
• 1/2 teaspoon of shelled and unsalted pistachios.

preparation:

1. Heat the oven to 200 ° and place the beets in a baking dish and add oil for 35 minutes.
2. Blend the roasted beets, milk, sugar, coconut oil, and lemon zest in a blender or food processor until smooth. Add the eggs to the mixture.
3. Combine the rice flour, coconut flour, baking powder, cinnamon, and salt in a large bowl. Add the beet mixture and stir gently until everything is wet and mixed.
4. On a baking sheet, place parchment paper and the dough on a baking sheet, spreading it evenly. At the top add the pistachios and press them gently to adhere.
5. Put the tray to bake for 30 minutes and then let it cool completely, then cut into 9 squares.
6. Keep the bars in the refrigerator for up to 7 days.

Each bar provides you with: 264 calories, 5 g of protein, 33 g of carbohydrates, 4 g of fiber, 13 g of fat and 177 mg of sodium.

2. Frozen blueberry pancakes

These rich pancakes are packed with protein. You can enjoy them for breakfast or any snack after your workout. The preparation time for this recipe is 20 minutes.

Ingredients for 7 servings:

• 1 1/2 tablespoon of oatmeal.
• 1 tablespoon of cottage cheese.
• 4 regular egg whites
• 1/4 tablespoon of pure maple syrup.
• Half a banana.
• 1 teaspoon of cinnamon.
• 1 teaspoon of baking powder.
• 1/2 teaspoon of baking soda.
• Zest of 1 lemon.
• 1 cup fresh or frozen blueberries.

preparation:

1. Combine the flour, cottage cheese, egg whites, maple syrup, banana, cinnamon, baking powder, baking soda, and lemon zest in a blender or food processor until smooth.
2. Add the blueberries and mix.
3. Spray large skillet or griddle with butter or cooking spray and heat over medium-low heat.
4. Pour the batter, shape the pancakes into the pan and cook until golden brown, 2 minutes on each side. Repeat with the remaining batter, greasing the skillet as needed.
5. Allow the pancakes to cool completely and place them cold on a parchment lined baking sheet.
6. Place them in the freezer until they are completely frozen, at least 4 hours.
7. Once frozen, transfer to a resealable freezer bag or other freezer container. You can keep them frozen for up to 2 months.
8. To reheat, stack the pancakes and microwave for a minimum of 90 seconds.

These pancakes provide you per serving, 192 calories, 11 g protein, 32 g of carbohydrates, 4 g of fiber, 2 g of fat and 161 mg of sodium.

3. Egg tart with farro

Consuming these delicious egg tarts with farro after training gives your body a boost of carbohydrates and proteins, both of which will help you in your recovery.

Making this cake will not take more than 20 minutes, and you can enjoy it directly from the refrigerator, at room temperature, or hot.

Ingredients for 6 servings:

• 1/2 teaspoon of farro.
• 6 eggs
• Low fat milk.
• 1 red bell pepper, diced
• 1 tablespoon of finely chopped spinach.
• 2 shallots, finely chopped
• 28 grams of grated Parmesan.
• 1 teaspoon dried thyme.
• 1 teaspoon smoked paprika (optional).
• 1/2 teaspoon salt.
• 1/4 teaspoon of black pepper.

preparation:

1. Heat the oven to 190 ° C, place the farro and 2 cups of water in a medium saucepan and bring to a boil.
2. Reduce the heat to medium low and cook the farro until the beans are tender for 25 minutes.
3. Strain off the excess water and beat the eggs and milk in a large bowl. Add the remaining ingredients.
4. Grease the muffin cups and bake for 20 minutes.
5. Let cool slightly before unmolding. They can be kept refrigerated for up to 5 days.

This recipe provides you per serving, 181 calories, 12 g protein, 16 g of carbohydrates, 6 g of fiber, 7 g of fat and 359 mg of sodium.

4. Muesli cookies

These little cookies are packed with nutrients. They are easy to make and you only need 20 minutes of cooking.

Ingredients for 24 cookies:

• 1/4 teaspoon of hemp seeds.
• 1/3 teaspoon coconut in strips.
• 1/3 teaspoon of wheat germ.
• 1/2 teaspoon of chopped dried apricots.
• 1/2 teaspoon dried cranberries.
• 1/2 teaspoon of chopped walnuts or almonds.
• 1 1/2 tablespoon quick-cooking oatmeal.
• 1/2 teaspoon of cinnamon.
• 1/2 teaspoon ginger
• 1/2 teaspoon salt.
• 1 egg.
• 1/2 teaspoon of honey or brown rice syrup.
• 1/4 teaspoon of melted coconut oil.

preparation:

1. Heat the oven to 190ºC and, in a large bowl, combine the oats, walnuts, blueberries, apricots, wheat germ, coconut, hemp seeds, cinnamon, ginger and salt.
2. In another bowl, lightly beat the egg and add the honey and coconut oil.
3. Pour it all into the oatmeal mixture and stir until moist.
4. Make cookies and place them on a tray.
5. Bake until edges start to brown, 15 minutes.
6. Let cool for several minutes before unmolding.
7. You can keep them in the fridge for up to a week.

With 2 of these cookies you will get 243 calories, 8 g of protein, 32 g of carbohydrates, 3 g of fiber, 12 g of fat and 106 mg of sodium.

Reference

• Matthew Kadey, RD Make These 6 Easy, Portable Post-Workout Snacks. For Bicycling [Revised December 2016]