Summer Snack Ideas: Pre-Workout Snacks to Optimize Energy Levels
Before your next workout or summer activity, try one of the following snacks to promote stable blood sugar and optimize energy levels!
Dips and spikes in blood sugar levels contribute to many unpleasant symptoms, including fatigue and negative fluctuations in energy levels. To avoid this roller coaster of blood sugar and energy levels, it's important to be intentional about your meal plan to get the most from your exercise, and to feel your best, all without resulting in overeating. For these reasons, the perfect pre-workout summer snack is not only refreshing, but also well-timed and balanced. As you’ll probably notice with the ideas gathered here, a balanced snack includes some fast acting energy from complex carbohydrates (that include a healthy dose of fiber), as well as a high quality source of protein and unsaturated fat to slow digestion and moderate blood sugar levels. To help manage the level of glucose found in your blood, standard guidelines and recommendations state to consistently aim to eat every three to four hours, and plan workouts for after a small snack. Try one of the following snacks about 30 minutes before your next workout to feel energized and balanced!
1. Dark Chocolate Drizzled Frozen Berry Skewers
Be sure to make your berries center stage by keeping the drizzle of dark chocolate noticeable, but light. Opt for a 100% cocoa chocolate bar to complement the sweetness of the berries with a rich, bitter crunch when frozen. Dark chocolate contains many beneficial compounds that support muscle recovery and healthy blood glucose levels, making it the perfect pairing for these pre-workout berry skewers.
You can keep coming back to this recipe all summer and keep it interesting by swapping the mango for your fresh fruit of choice. By using whole fruit and coconut water as the base, the nutritional value of this classic summertime treat is greatly enhanced with added electrolytes (perfect for workouts on hot, humid summer days), and vitamins and minerals, promoting optimal performance during activity. The fiber content of these pops, in addition to the protein and omega-3s found in the chia seeds, make these a refreshing pre (or even post) workout snack to keep blood sugar balanced and energy in check.
3. Frozen Berries and Nuts
Berries are more of a powerhouse than they tend to get credit for, particularly for those who’re actively engaging in regular exercise.They’re a great source of fiber and micronutrients; berries are particularly rich in antioxidants which help balance the oxidative stress of exercise. Try including them in a well-balanced diet as a light pre-workout summer snack paired with nuts that becomes irresistibly refreshing when frozen.
4. Frozen Peanut Butter Banana Bites
To focus on keeping blood sugar balanced, use bananas that are slightly green, as this ripeness is when bananas are lowest in sugars and highest in fiber. Adding chunky peanut butter, if you’re feeling adventurous, lends a satisfying crunch to the high protein portion of this sweet and salty summer snack. Pop a few of these before your workout, and you’ll understand why they’re a quick and easy freezer staple!
5. Fresh Fruit Salad (Topped with Hemp Hearts and Coconut Flakes)
Try combining green grapes, green apples, mango, and pineapple chunks mixed with lemon juice for the base! Top with protein and omega-3 rich hemp hearts, along with coconut flakes for a tropical flavor full of unsaturated fat and fiber. This blood sugar stability-friendly combo will be sure to leave you feeling energized for the duration of your physical activity!
These homemade, minimally processed summer snack ideas serve as excellent sources of micronutrients- key compounds in muscle performance, adaptation, and recovery. Take a look, give them a try, and enjoy them all summer long as refreshingly satisfying tools to achieve better workouts that keep your energy up, and your blood sugar managed.