Snacks for Cyclists

Nutritionalist Sarah Burkhart shares her views on snacking: I'm often asked about snacks – 'should I eat them?', 'how much is too much?' and 'how do I choose a healthy option?'

Good tins to have in the pantry for a snacking cyclist ©RoadCycling.co.nz

Well, snacking is a personal choice – snacks can help a cyclist get enough total energy in each day (especially during periods of intense training) and they can help delay hunger between meals.

Snacks can also be useful as a pre exercise carbohydrate top up, or as a recovery snack.

However, it is important to distinguish between snacks and treats – many people pick up a chocolate bar, or small pack of chips as a snack not thinking about the performance consequences.

A high fat food generally will not contain the carbohydrates that you need when training, and the extra fat can contribute to weight gain if eaten in excess.

Although there is a huge amount of talk about lots of small meals making your metabolism faster, there is no conclusive research to back this up.

If you need snacks between meals to keep away hunger that is fine (so long as you pick good choices) and having these snacks may help prevent overeating at your next meal (think about those times when you have missed afternoon tea and you end up eating a huge dinner as you were so hungry!).

If you are someone who eats three main meals a day and is happy to stick to that then that is fine too – for some people it can be easy to over graze if you tell yourself that you can snack freely during the day. Over grazing can lead to an over consumption of energy – not good if you are watching your body fat or body weight.

Remembering your portion size is important if you are snacking – especially if you are watching your body composition. Fruit in general is the best choice – it provides carbs, and nutrients and is low in total kilojoules.

If you are considering your weight this can be a good option, but if you are training hard and need the extra energy you might find that you need a more substantial snack like a baked potato, or toasted sandwich with creamed corn, baked beans or spaghetti. Eat to your appetite.

Good snack options for athletes include:

• Toasted sandwiches with spaghetti, baked beans or creamed corn (watch butter)
• Baked Beans or Spaghetti on toast
• A bowl of cereal with low fat milk or yoghurt
• Fruit salad with Yoghurt
• A pottle of Yoghurt
• 1 – 2 pieces of Fruit
• Rice Crackers or Rice cakes
• Pikelets, Fruit Buns or homemade fruit based Muffins
• Fruit Smoothie
• Sandwiches made with lean meat (e.g. tuna, lean chicken) and salad
• Fruit Bread
• Creamed Rice
• Dried Fruit and Nut mixes
• Wholegrain Crackers (e.g. Crispbreads, Ryvita etc)
• Cereal bar or low fat Muesli Bars
• A Baked Potato with low fat sour cream, creamed corn and tomato
• Fruit Juice
• Flavoured Milk
• Liquid Meal supplements e.g. Sustagen
• Toast, Bagels, Crumpets or English Muffins with honey, jam or vegemite

December, 09

More articles on nutrition for cyclists  ....

About Sarah Burkhart....

Sarah is a Sports Nutritionist who is known for her practical and realistic approach to improving performance and getting results with athletes from recreational to elite international level. She has a BSc majoring in Human Nutrition and Physiology, and has just completed a MSc in Human Nutrition.

She is a SESNZ Sports Nutrition Practitioner, the Sports Nutritionist for the Massey University Academy of Sport and a guest lecturer for Massey University. Sarah works in private practice providing services in the Wellington, Manawatu, Wairarapa and Taranaki areas in person, and New Zealand wide through her online consulting plans.

Sarah is also a keen road cyclist in her spare time. You can find out more at www.sportsnutritionist.co.nz or email her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

 

 

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