Healthy sports snack: explanations and recipes

Why have a healthy sports snack? 

It may seem futile but a healthy sports snack allows you to have a regular fixed weight, gives you energy and, like carrots, it puts you in a good mood! To become a dance champion, nothing is better than a balanced snack. But then what's the point of having a snack? What are the different nutritional contributions? And which foods should be prioritized and which should be avoided? 

Why have a snack when playing sports? 

Snack time is not just for children. Adults also have the right to treat themselves to a four-hour treat. It is effective in filling your body with good energy to get you through the day and avoid snacking. This moment is important in the daily life of an athlete and we will see it right away. 

It is important to know when the snack should be taken. Ideally, you can have your snack between 2 hours after the last meal and 2 hours before training to be sure that your stomach is not in digestion during sport. What is the use of snacks? It allows you not to eat between meals while still having enough appetite for dinner. Moreover, it will meet the needs of your body in a healthy and balanced way. Another advantage and not the least, it will be useful to you for improve your performance in the evening. Fatigue from your training will no longer be due to hunger but to physical efforts that have exhausted you. 

In terms of health, the snack will help you regulate your blood sugar and to limit fat levels. It's an excellent asset for a weightloss or the stabilization thereof. Also your cravings for sugar and snacking will decrease. To find out more, read our article on eat before or after sport. 

What are the nutritional contributions? 

Your snack should be calculated and integrated into your daily energy intake. It will make all the difference. For example, if you have a daily requirement of 2000 calories, it will be divided between 4 and 5 meals including 1 to 2 snacks. Your calorie rate does not change, it is simply split into several meals, which avoids snacking which often leads to weight gain. 

Foods to favor

The snack does not replace a full meal. However, for it to be healthy, you need to diversify it with at least two different food groups. Here are some tips to give you ideas for snack compositions.

How can we talk about a balanced snack without talking about fruits who will bring you vitamin. To prepare for your dance session, you can head to the Kiwi, THE grapefruit or even the guava to give you a vitamin boost. To stock up on vegetable proteins, THE oilseed are full of resources, you can count on the almonds, THE nut where the Hazelnut.

Do not put aside the dried fruit like the dates where the Goji berries who are very good antioxidants. To give your body carbohydrates who give back energy, plan a cereal product in your snack, especially bread, of the cereals or some cookies.

Dance, like any sport, requires work calcium and proteins. For this, you can count on the products dairy kind cheese white, milk, milk soy etc. As a good sportsman, consider providing your body with Omega 3 and magnesium thanks to nuts such as the macadamia nuts, there cashew nuts, THE pistachios or even the nut of pecan for'improve your sports performance. 

Foods to avoid

While it's good to have a snack to prevent snacking between meals, there are some foods that you shouldn't put on your table. Avoid: 

• Sodas because they are very high in sugar and low in nutrients. 

• Industrial cakes since they are sweet, fatty and contain additives

• Spreads because they are extremely high in calories and fat

• Industrial confectionery like candy

If you are tempted to eat pancakes, waffles or crepes, you can eat them as long as they are homemade! 

Healthy recipes to make at home

Enough about food, we'll give you some ideas so you can indulge yourself with perfectly balanced and delicious recipes for snacks that will take you straight to the 2024 Olympics. Discover snacks that will make your mouth water.

Acai bowl smoothie

To refresh yourself a little, opt for a acai bowl smoothie. An exotic name that takes you straight to Brazil! It's a quick preparation that will only take you 10 minutes for a tasting of pure happiness. Here is the list of ingredients: 

For the smoothie : 

• 4 bananas
• 150g red fruits
• 1 tablespoon acai powder
• 50ml coconut water
• 2 almond milk yogurts
• 2 tablespoons of oatmeal

The topping : 

• 2 handfuls of raspberries 
• 10g coconut powder
• 2 tablespoons of chia seeds
• 4 walnut kernels
• 1 banana

To prepare the smoothie, start by peeling and cutting your bananas into slices. Pour them into a blender, adding your red fruits, your acai powder, your coconut water, your almond milk yogurts and your oatmeal. Blend until smooth and creamy. Your smoothie is ready! You can put it in a bowl. 

Time for the topping. Peel and cut your banana into slices. Arrange your raspberries on top. Next, place your chia seeds. Scatter your coconut powder then your walnut kernels. Your toppings are ready. Treat yourself !

And here is a fresh and satisfying drink filled with energy to help you cope better with your physical activity. 

Stracciatella cream and brownie

It's time to treat yourself with a little light cream which has taste! Enough to melt your taste buds in 10 preparations during this snack. So what do you need to make this delicious dessert? 

You need : 

• 170g of skyr stracciatella or 100g of skyr or other thick yogurts
• 100ml almond milk or another vegetable milk
• 50g coconut cream
• 10g maple syrup
• 5g milk or dark chocolate
• 5g cocoa powder

Now that you have the ingredients, it's time to prepare. Put the almond milk, cocoa, coconut cream and maple syrup in a saucepan until boiling. Mix for 3 minutes to obtain a thick substance. Divide the mixture into a glass and leave to cool in the refrigerator for 30 minutes. In the meantime, grate the chocolate to make shavings. Once the half hour is up, take out the glass and spread the skyr in the glass then sprinkle it with chocolate. 

Enjoy!

Vegan peanut butter and chocolate bar

Industrial or even organic cereal bars are desirable but contain too much sugar. This is why we suggest you eat your own bars ! What do you need to do these wonders? 

You need : 

• 90g soft or crunchy peanut butter
• 1 tablespoon of applesauce
• 30g milk or dark chocolate
• 40g oat flakes
• 20g maple syrup

To make them, mix the peanut butter, maple syrup and compote until you obtain a homogeneous and smooth paste. Add the oatmeal. Put the mixture at the bottom of a dish. The thickness of the dough should not exceed 5mm for the bars. Melt the chocolate and 10g of peanut butter for 30 seconds in the microwave. Then mix to have a smooth paste. Cover the surface of the bars. Finally, keep them in the refrigerator for 1 hour then cut them into cubes and enjoy! 

Healthy Kinder log

Are you expecting guests but you don't know what to offer them as a snack? Fall for one healthy log revisited in a Kinder way. You and your guests will be won over. 

Allow a little time in front of you because the preparation takes 45 minutes. The log is broken down into 3 layers. Dig through your cupboards because you will need: 

The sponge cake

• 4 eggs
• 1 teaspoon of baking powder
• 60g agave syrup
• 10g of milk
• 70g wheat flour
• 1 tablespoon of cocoa powder

The heart

• 25g agave syrup
• 400ml coconut cream

The icing

• 80g milk or dark chocolate

What to do to prepare the log? 

First, preheat your oven to 160°. Separate your whites from the yolks then beat the whites until stiff. Keep 3 yolks out of 4. Mix them with the agave syrup, flour and baking powder until you have a smooth paste. Add the cocoa and milk then mix again. Add the whites and stir gently. 

Place your sponge cake in the oven in the shape of a rectangle. Leave to cook for 15 minutes. Take it out and roll it so that it returns to its rectangular shape. 

Then, mix the coconut cream with the agave syrup then place the mixture in the fridge.

Melt the chocolate in a bain marie. 

To finish, pour all of the filling onto the sponge cake and roll it into a log shape. Once this is done, spread the icing over it and smooth it using the back of a spoon. Reserve in the fridge for 3 hours, wait for your appetite to build up and eat!

To conclude

Between theory and practice, let's return to theessential for a healthy, sporty snack. 

We tend to think that snacks are exclusively for children, but think again. In the sports world, snacking is the very essence of good training. It allows you to do full of energy for the day andto dodge the worst: the snacking.

 You still need to know when to take it. There are 2 opportune times during the day: 2 hours before lunch and 2 hours before your sport. 

What does he bring? Il meets the needs of your body and improves your performance in the evening. Snacking is also beneficial for your health like rregulating your blood sugar and of store fat level. This can help with the weightloss. 

For a good snack, you need favor certain foods such as the fruits for vitamin, THE oilseeds for vegetable proteins (almonds, walnuts etc.). Don't deprive your body ofantioxidants with dried fruits like dates. If you need a boost of energy, you can turn to the cereals products like bread or cereals. To be able to have strength in your limbs, it is important to fill yourself with calcium with milk, yogurt or cottage cheese. To be more efficient when practicing your sport, provide your body with Omega 3 and magnesium thanks to nuts like macadamia nut or pistachio.

Recipes and Foods

Good foods, yes, but there are also bad foods. Here are the foods to avoid: 

• Sodas
• Supermarket sweet cakes
• Spreads
• The candies

Finally, we offered you 4 healthy and balanced snack recipes : 

• Acai bowl smoothie
• Stracciatella cream and brownie
• Vegan peanut butter and chocolate bar
• Healthy Kinder log

No snack but dancing at DECIBEL®

DECIBEL® does not offer you a healthy sporty snack but dancing after your snack!

Come to the studio to try your hand at dance workout. What is our dance? It is 45 minutes of choreography which alternate muscle strengthening And cardio under the play of lights. 

Let go without judgment to the rhythm of playlists each more eventful than the other. Let yourself be carried away by our motivated coaches like never before to bring out only the benefit of your snack. 

Eat a vitamin snack then come and move around in the DECIBEL®.