Issue 067
November 2010
Feeling hungry? Before you reach for the first thing to stuff in your mouth, stop and think about how those bites fit in with your goals. A healthy snack can make or break your diet!
It’s all very well having the ideal meal plan, but sometimes circumstances dictate and food availability can be limited. At these times, nutritious, pocket-size snacks are ideal: foods that take minimal or no preparation, and can help you keep to a structured diet plan. Below are five pocket-size snacks that provide protein, carbohydrate and (healthy) fat.
1 Beef Jerky
Convenient snacks high in protein can be hard to come by. Most whole-food protein sources require preparation and/or are hardly suitable for putting in your pocket. Beef jerky is an exception; a 30g serving can contain as much as 15g of protein, with minimal fat and carbohydrate. Beef jerky normally comes in small, sealed packs, making them very easy to put in your pocket. It can be quite high in salt, but there are lower salt options available that would make a healthier snack.
2 Biltong
You may think biltong is very similar to beef jerky, but it differs in its preparation, texture and taste. Biltong is typically much thicker than beef jerky, and vinegar’s added in the drying process, so the flavors differ. Biltong has 55g of protein per 100g, with only 3g of carbohydrates and 7g of fat, and it’s also a good source of iron. A typical serving size is 25-30g. Like beef jerky, biltong comes in small, sealed packs.
3 Mixed Nuts
While mixed nuts appear to be quite high in fat it’s important to remember that there are different types of fat. Mixed nuts can provide essential fat, some carbohydrate and a bit of protein. Almonds, cashews and pistachios are fairly high in protein, with as much as 20g of protein per 100g. Due to the high fat content, mixed nuts are quite dense in calories. This is something to be aware of when trying to drop weight for a fight – while a handful provide a good snack, a whole bag will result in a huge calorie intake.
4 Bagel
You may not want to have a bagel in your pocket all day, but it’s easily transportable for a few hours. A bagel with sliced chicken and salad is easy to prepare and is more suited to being tucked into a pocket compared to a sandwich. It’d provide a balance of slow-releasing carbohydrate, protein and vitamins and minerals – an ideal snack on the go. Clearly, unlike with ‘proper’ meals, there aren’t an infinite number of healthy, balanced snacks that are simple to carry around.
5 Dried Fruit
For some, carbohydrate and fruit consumption will be lower than it should be, so convenient carbohydrate-based snacks are required. Raisins, apricots, dates, cherries and cranberries are just some of the dried fruits available. Dried fruit can be a good source of vitamins and minerals, which are particularly important for fighters who’re preparing for competitions or anyone who’s in a period of intense training. Dried fruit also provides some fructose which helps to refuel liver glycogen, providing more energy for training and aiding recovery.
