By Diane Tuerke, BSc. Kin, B. of Applied Science in Food and Nutrition
Do you ever find yourself thinking about food all day, grazing mindlessly between meals, only to overeat at night? Or maybe you hit a wall at the gym, feeling sluggish and unable to find that extra push. Perhaps you hustle through the morning, only to crash mid-afternoon, completely unable to focus on the simplest task.
These are clear signs that your body is asking for food!
When we go long periods without eating – typically around 3 to 5 hours – our bodies signal the need for energy. If we ignore these cues, we can experience:
- Stomach pangs
- Irritability
- Headache
- Low energy or fatigue
- Poor concentration
Ultimately, pushing through these signals compromises our focus, workout performance, and recovery. Fortunately, strategic snacking can really make a difference!
Why your Brain and Muscles need Carbohydrates
Carbohydrates are the preferred source of fuel for both your brain and muscles. When you go long periods of time without eating, your blood sugar drops, which impairs your ability to concentrate, make decisions and process new information.
Furthermore, carbohydrates are essential for optimizing your performance during high-intensity workouts. Going into a workout on low blood sugar can make weights feel heavier, cardio feel draining, and impede performance, which can stall your progress.
Under Eating Only to Overeat
Under eating during the day can lead to overeating in the evening, as the body sends intense hunger signals, which can cause overcompensation. Because you are out of tune with your natural hunger and fullness cues, you can easily eat past your physiological needs.
Over time, this can create psychological distress, food guilt, restrict-binge cycles and loss of trust around food. It can also have negative physiological health implications such as disturbed sleep, digestive discomfort and weight gain.
The Long-Term Consequences of Under eating
Conversely, if you consistently under eat, you are at risk for under fueling. This can lead to a state of Low Energy Availability (LEA), where the body does not have adequate energy to support basic physiological functions after accounting for exercise. This can lead to long-term consequences such as
- Hormonal imbalances
- Decreased bone density
- Impaired immune function
- Chronic fatigue and burnout
- Mood changes
Building Satisfying Snacks
Eating a small, satisfying snack – every 3 to 5 hours – can make a big difference in your day! However, we want to be intentional with what we snack on.
Your baseline snack should include carbohydrates with protein. Depending on your workout intensity and the timing of your next training session, you can strategically add in fats and fibre.
- Carbohydrates form the foundation, as they are the body’s preferred fuel source. They provide immediate energy for your brain to focus and your muscles to perform.
- Protein supports muscle repair and triggers satiety hormones, which will help you feel full and satisfied.
- Healthy fats and fibre will slow down digestion, providing a steady release of energy.
Note that if you are eating a snack 30-60 minutes before a high-intensity workout, we want to focus on easy-to-digest carbohydrates and fast-absorbing protein and minimize fat and fibre to avoid digestive distress. Fat and fibre are ideal to include if you are eating 2 to 3 hours before hitting the gym.
4 No Brainer Snack Ideas
Here are a few examples of snacks:
- 1 cup Greek yogurt + 1 cup or piece of fruit + 1 tbsp mixed nuts/seeds
- 1 slice sourdough or multigrain bread + ½ can tuna + ¼ avocado
- 1 scoop protein powder + 1 banana + 1 tbsp nut/seed butter
- 1 whole grain wrap + ½ chicken breast + 2 tbsp hummus
Remember: if you are eating close to a workout, you can simply remove the fats (nuts, avocado, nut butter, or hummus) from these examples.
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