Snacking Techniques for Strength Athletes

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

If you are competing in weights or lifting twice per day, it’s best practice to be eating after each workout for recovery. This is due to the fact that you need to consume a certain amount of protein to maximize gains, and if you don’t eat frequently enough, your body won’t be able to absorb all of the protein that you need. Timing is key to make sure you’re able to take in all of the calories needed for growth. It is not uncommon for these types of athletes, or even collegiate athletes, to consume 4-5 meals per day (or even more!) containing carbs and protein to ensure adequate calorie,carbohydrate, and protein intake for their needs and the demands of their sport.

Snacking Techniques

Snacking is required for:

• Competitive athletes who have conditioning or practices twice a day.

• Physique athletes who are also doing High Intensity Interval Training (HIIT).

• Exercise enthusiasts who have specific body composition goals or are exercising twice a day (i.e. Biking in the morning and strength training in the evening).

What should be in the snack?

• The amount of carbohydrate and protein in this snack will vary significantly depending on your sport, goals, and time and composition of the next meal.

• Here’s a general example: A snack with both protein and carbohydrate, such as a fruit smoothie with nut butter and seeds or a chickpea protein brownie (in our companion book).

• This is a great reason to meet with an RD and get more individualized guidance.

Why is snacking important?

• It can be beneficial for maintaining lean muscle mass, recovering from the first workout, and reducing muscle soreness following the second workout.

• It can help meet elevated protein needs, and ensure muscle protein synthesis will occur. It’s difficult to meet protein needs at meals alone, or if met, too much would need to be consumed and inefficiently utilized.

See MelissasHealthyLiving.com for full recipes.

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.