With gruelling trainings and high endurance events, a well-tailored nutrition plan is key for sustained energy and strength. Long distance events like marathons, triathlons, and road races require heightened nutrient requirements, especially in quick energy sources such as carbohydrates. In these sports, convenient consumption in form of bars and gels have been used by many athletes. However, these snacks tend to be very sweet and become bland and detrimental to your oral health.
Become a smart snacker and try these easy and savoury snack that will surely provide you with stamina throughout long periods of exercise.
- Potatoes – they are great easy carbohydrate sources that can be cooked in different ways — baked, boiled, microwaved, or mash!. Potatoes also have natural minerals like sodium and potassium that are important electrolytes to retain optimal fluid retention.
- Rice – Rice is another great form of quick energy source. By combining sushi rice, bacon, eggs, and brown sugar, you can even make rice cakes that can be cooked easily by baking them in a pan. Refrigerate and cut them up to small pieces and you have a well balanced snack on your way. Click here for the full recipe.
- Protein balls – Protein is another important nutrient for endurance building events. They build and strengthen your muscles and reserve needed energy stores for later use. Snacking on protein is easier nowadays with many protein shakes and bars available. If you want to change things up, you can even try making your own protein balls by adding 3 tbsp of peanut butter, 3 tbsp of brazil nuts, 1 tbsp of pumpkin seeds and 1 tbsp of breadcrumbs. Shape them together into balls, wrap in foil and refrigerate. Here’s another recipe! Click here for the full recipe.
For more information on how to fuel for your sport, you can contact us for personilised tips and advices.