Snacking tips: Snacks for peak performers - Times of India

Snacking tips: Snacks for peak performers (Thinkstock photos/Getty Images)

Our body needs the right kind of adequate fuel, especially if you are a peak performer. Eating well for your particular kind of sport can be very simple, if you understand the healthy eating dynamics well.

All it takes is fueling the body with the right kind of carbohydrate, protein, fats, minerals, vitamins and liquids. Today, with inputs from Delhi-based independent dietitian Dr. N. K. Dhawan, let us understand in detail the snacking tips for peak performers.

No# 1 Snack in the carbohydrate category: Carbohydrates are really important for athletes as they help in supplying the body with the due amount of glucose i.e. blood sugar for energy. The glucose is either used by the body for its normal functioning and the extra glucose is stored in the muscles and liver as oxygen.

During strenuous peak exercises, the glycogen stores are used up first and then the fat stored in the body is used to fuel performance. Low carb snacks such as healthy cereals, whole wheat pasta have protein, healthy fat and some fibre. Raw vegetables, fruits and eggs are good snacks. Taking two hard boiled eggs daily as a part of your breakfast is good for health.

No# 1 Snack in the fat category: Fat is a vital source of energy, which fuels the body and keeps it energised for longer durations of high intensity exercises and sports. The right amounts of fat consumption in the body also helps the body to sail through tough endurance activities, such as hiking and long-distance running to name a few.

In the fat category, low fat snacks made from healthy fats are ideal. An ideal good fats rich snack is bananas with almonds and walnuts. For starters, bananas offer healthy carbs which give energy to be more active and feel great. Bananas are also high in the mineral potassium which helps to lower blood pressure. The fiber content of bananas helps to control hunger m uch better for those who are trying to lose fat. The nuts bring with them high fueling advantage through their good fats. Therefore, this is a great snack for performers.

No# 1 Snack in the protein category: Protein is very important in your diet. Whether you want to lose weight, burn fat or tone your body, you should enjoy healthy protein intake in your daily diet. Protein is used to provide energy and to repair tissues damaged during training. In addition to being an essential nutrient, protein keeps the hunger sensations away. Proteins should be about - 20% - 25 % of daily calorie intake. For regular joggers, high biological value proteins should be eaten.

The best sources of protein are animal protein (through lean meats and dairy products), soya, legumes, pulses, some grains, and lentils. If peak performers are unable to meet protein requirements through natural diet, then protein supplementaion under an expert's guidance can be looked into.

No# 1 Snack in the vitamins and minerals category: When it comes to vitamins and minerals, you have many choices. For instance a low-fat brown bread sandwich with vegetables and good fats will give you a good mix of calcium and other nutrients. Regular intake of milk and yogurt also gives you multi vitamins, which make for a great snack for peak performers. Combination of both could be ideal for breakfast.

Vitamins are an important part of a peak performer's diet as exercise may produce compounds called free radicals, which can damage cells. Antioxidants as Vitamins C (sources: Amla, lemon, kiwi etc.) Vitamin E (sources: Wheat germ, vegetable oils, nuts etc.) and Vitamin A (sources: Egg, green leafy vegetables, carrots, pumpkin etc.) help neutralize free radicals.

No#1 Sports drink for peak performers: Sports drinks are made up of water, salt, electrolytes, glucose or glucose polymers and fructose. Glucose and salt increas e the absorbability or uptake of water in the body. The absorption of plain water as compared to sports drinks is less and therefore, sports drinks improve hydration.

Orange squash with a little salt is a good drink for sports persons. Consuming sports drinks is beneficial for maintaining hydration, electrolyte and glucose levels. This improves performance and replenishes the glycogen stores. Water can be taken on a regular basis for flushing the system and approximately about 3 to 3.5 liters of fluids per day must be consumed.

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