Snack Smart Train Hard: Healthy Snacks for Workout Success
Don't let post-workout hunger or busy schedules derail your nutrition and sabotage your hard-earned CrossFit progress. Having healthy, prepared snacks readily available is a powerful tool for staying on track, optimizing recovery, and maintaining consistent energy levels throughout your day. This guide provides the simple yet effective strategies you need to proactively prepare delicious and nutritious snacks that seamlessly fuel your CrossFit lifestyle and support your overall wellness goals.
The Post-Workout Snack Opportunity (and Pitfalls):
The window after a CrossFit workout is prime time to kick start recovery. Your muscles are ready to rebuild with protein, and your depleted energy stores benefit from quality carbohydrates. However, when hunger strikes post-workout, or when time is tight between commitments, the temptation to grab whatever is quickest – often something high in processed sugars or fats – can derail your efforts and leave you feeling sluggish later.
The Power of Snack Prep:
Taking a little time to prepare healthy snacks in advance offers a significant advantage. By having readily available, nutritious options, you eliminate the guesswork and reduce the likelihood of making impulsive, less-than-ideal food choices when hunger hits. This proactive approach not only supports your recovery and energy needs but also proves to be more cost-effective than relying on pre-packaged, often less healthy, convenience foods.
Simple Strategies for Snack Prep Success:
Plan Your Week (or a Few Days): Dedicate a little time to think about your snack needs for the upcoming days. Consider your training schedule and when you'll need quick fuel.
Batch Cooking/Prepping: Prepare larger quantities of snack components that can be easily assembled later.
Focus on Versatile Ingredients: Choose ingredients that can be used in multiple snack combinations.
Easy Assembly: Prioritize snacks that require minimal effort to put together.
Proper Storage: Invest in airtight containers for freshness and portability.
Be Mindful of Portions and Macros: Even with healthy snacks, it's easy to overconsume, especially fats from nuts, seeds, and avocados. Consider measuring out portions and, if you're tracking macros, factor your prepared snacks into your daily targets. Want to learn more about how to calculate your Macros? Check out our Simple Guide to Calculating Your Macronutrients.
Healthy Snack Prep Ideas:
Protein
Grass-fed jerky
Packets or easy-open cans of water-packed tuna, salmon and sardines
Pre-cooked frozen shrimp (easy to thaw under running water)
Pre-cooked steak or chicken sliced into easy strips
Nitrate-free sliced turkey
Hard boiled eggs (cook a batch at the start of the week)
Meatballs made from pastured turkey, beef, lamb, etc.
Portioned-out Greek yogurt or cottage cheese.
Whey protein
Carbs
Overnight oats (easy to prepare the night before).
Pre-cooked sweet potatoes and squash (baked, roasted, cut into chips and roasted, etc.)
Carrot sticks
Veggies – salad, cucumbers, peppers, celery, radishes (these veggies are pretty low in carbs)
Fresh fruit
Fuel for fire – mixed carbs and protein
Fats*
Unsweetened coconut chips/flakes
Avocado
Coconut oil
Olives
Trail mix – make your own with coconut flakes and nuts
Making it a Habit:
Start Small: Don't try to overhaul your entire snacking habits at once. Pick 1-2 snacks to prep each week.
Find Your Go-Tos: Identify a few healthy snacks you enjoy and that are easy to prepare.
Involve Others: If you live with family or roommates, get them on board for shared snack prep.
Experiment: Try new recipes and combinations to keep things interesting.
Ready to Win Your Week with Healthy Snacks?
Fueling your body effectively for CrossFit doesn't have to be complicated. By taking a little time to prepare healthy snacks, you can ditch the processed temptations and ensure you have nutritious options readily available, especially during that crucial post-workout recovery window. Make snack prep a part of your routine, and you'll be well on your way to better recovery, sustained energy, and achieving your fitness goals.