The Best Snack For A Weightlifter
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I’m kind of a big guy so to maintain maximum capacity, I often struggle to take in a sufficient amount of two nutrients – carbs and proteins.
I have some rules for meal planning that make my life easier. One of them is to arrange snacks that are rich in protein and carbs. And, of course, they must be tasty, healthy, and easy to plan.
How do I plan a snack?
I value my time and advise you the same. I always follow the principle of “easy and quick”. Thus, there are no products to be cooked among my snacks. For me, the best solutions are grab-and-go proteins, fruits, cookies, and crispbreads.
Some fruit is a great way to take in enough carbs – wash it and it’s ready. Another option is crispbreads or cookies – unwrap and eat. Both of these snacks are convenient to take along.
As for the other nutrient, the best candidates are high-protein (aka Greek) yogurt as well as a protein shake or a protein bar.
Since dairy products (including yogurt and protein shakes) go off rather quickly, don’t take them along if there is no fridge nearby. But you can make a protein shake while being at home and buy yogurt right before a snack.
The best protein foods to transport are protein bars because they don’t need any fridge to be kept.
What about fats and vegetables?
Personally, I don’t snack on fats or vegetables as I work out 40-60 minutes later. Before training, a lot of fats and fiber slow down digestion and can even cause discomfort during a session.
If you have more than 1,5-2 hours before a workout, you can grab fats and vegetables too. A perfect choice is nuts or peanut butter that you can spread over crispbreads or cookies. As for vegetables, take a carrot or baked pumpkin.
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Basically, snacks depend on your training schedule. The less time is left before a workout, the “lighter” should be a snack. The more time you have, the more fats and fiber can be added.
All these recommendations are implemented in my Maximum performance nutrition. For example, most weight categories have a snack of 30 gr of protein, 57 gr of carbs, 6 gr of fats, and 400 kcal.
Among protein foods, you can find a protein shake, Greek yogurt or skyr (an Icelandic dairy product rich in protein but low in fat). As for carbs: a few fruit options, whole-grain crispbreads, or cookies. Easy, quick, healthy, and tasty.
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Author: Sergii Putsov
Head of Sport Science, PhD
Best Results: Snatch – 165 kg,
C&J – 200 kg
Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.
