Strength & Conditioning Newsletter

March 2, 2011


IOWA CITY, Iowa — Many diet plans portray snacking as wrong, but we want to think of it as exactly the opposite! It will play a large role in your nutritional success. The secret to optimum and effective snacking is timing. You should never go more than 3 hours without eating and preferably your snacks will be at least two hours before your next meal. This will allow you to get in the calories you require to maintain a healthy body composition and keep your blood sugar level even. It should also prevent you from wanting to overeat during a meal.

Remember 5-6 small meals a day is what you should be striving for. Pick from any of the categories below, but it is paramount that you include a PROTEIN with EVERY snack for this be successful. A processed or sugary carb snack will do the opposite of what you want to accomplish.

Protein: 2 tbsp. peanut butter, 1-2 oz. almonds, 3-5 slices of low fat deli meat, 8 oz. of low fat yogurt, 1-2 c of skim or 1% milk, 1-2 sticks cheese string or 1-2 slices of low fat or non fat cheese.

Fruit or Vegetable: 1 oz. raisins, 1.5 c berries, Unlimited raw vegetables, 1 large orange, 1 can low sodium V8 juice.

Complex Carbohydrates: 1 or 2 slices of whole grain bread, 1 bowl unsweetened oatmeal of a high fiber cereal.

Remember these are just some of your options. For additional suggestions ask your S&C coach and they will gladly help!

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