Snacks and meal replacements in sport - structure and function - a long-lasting, satisfying snack between meals
It is therefore advisable to have a long-lasting, filling, yet small and calorie-dense meal as part of your snacks. This can consist of plenty of protein, long-chain carbohydrates and unsaturated fats, for example. A combined intake of various vital substances and minerals is also beneficial. Fruit and vegetables are also ideal for replenishing the corresponding stores after intensive exercise, thus enabling better mental performance and supporting the body's immune system.
Snacks can be consumed throughout the day - between large meals - and serve as adequate support for short-term calorie requirements. The nature of the snacks should be adapted to the individual goals (e.g. muscle building or weight loss). In this context, snacks with a higher calorie content are suitable for athletes, while snacks with a larger food volume but lower calorie count are suitable for weight loss.
Snacks in the form of fresh food and as food supplements
Energy-rich snacks such as wholemeal bars, protein bars, weight gainer shakes, nuts and fruit are ideal as snacks when aiming to build muscle. For example, a snack can consist of a shake combined with an apple, banana or walnuts. In this context, the intake of proteins ensures a permanent supply of muscle-building substances to the muscles, while short and long-chain carbohydrates ensure the energy supply. Unsaturated fats promote mental performance and have a positive effect on the cardiovascular system. If, on the other hand, the aim is to lose weight, snacks such as raw vegetables (e.g. bell pepper strips or cucumbers) in combination with unsaturated fats (e.g. walnuts or hazelnuts) are suitable. The latter have a positive effect on the hormone balance and also increase the fat-burning rate. Glutamine and whey protein powder in combination with low-fat milk can also be a useful snack for losing weight. However, sugary snacks should be avoided here.