Snacking is the best, especially after a long work day and post workout, but just because we love to snack doesn’t mean that it has to be unhealthy. Below you can find a list of 5 healthy snacks for you to enjoy without the guilt.
1. Tuna sandwich on whole wheat bread
This delicious sandwich contains proteins and carbs that are ideal to help you replenish your energy and strengthen muscle tissue after working out. It’s super simple to make this healthy snack, bread, canned tuna, lemon drops and some olive oil and you’re good to go. If you like you can also season with pepper.
2. Banana Smoothie
Bananas are one of the athletes favorite fruits not only because it has a high content of carbohydrates, fructose, glucose, and sucrose, but also because these components are great for raising energy levels. In addition, they contain high levels of potassium that help prevent muscle cramps and contractures. Blend a medium banana with half a cup of fresh skim milk and three ice cubes. In addition, you can add a handful of nuts to add more protein to your smoothie.
Our very own Editor here at LIP and active runner and yoga practitioner, Hope Ansanelli, has recently started selling her amazing Super Banana Bread made with Peruvian Mace and Chia. For more information, check out her Facebook page, Pansana – Made Well ! Free delivery on the weekends in Miraflores.
3. Whole grain pita bread and hummus
Another great carbohydrate-protein combo. This snack is ideal for those who start their workout in the morning. Chickpeas provide protein and whole grain pita bread contains slow-absorbing carbs for the body. This snack will give you high energy for several hours.
4. Yogurt, granola, and maca
This classic combination is the ideal breakfast for those who perform strong aerobic activities. If you run long distances in the morning, a cup of low-fat yogurt is an excellent source of protein, vitamins, and calcium that helps strengthen bones from wasting. Combine the yogurt with three tablespoons of granola and a spoonful of powdered maca to obtain nutrients like zinc, iron, calcium, magnesium and phosphorus that help the recovery of muscles after exercise and boost your energy.
5. Green Smoothie
If you just began to include physical activity in your routine, prepare a smoothie to avoid fatigue and excessive tiredness. Blend fresh spinach leaves with celery and half a liter of water. Add a few drops of lemon juice to help you absorb the iron from the spinach. This energizing shake will give you the vitamins and nutrients to revitalize and maintain your concentration for the rest of the day.