Nutrition

Healthy Snacks to Keep You Full

Different foods you eat can change how satisfying your meals are and how long it takes for you to feel hungry again.

Protein

Foods high in protein digest more slowly and keep you feeling fuller for longer. Aim to include a source of protein at each meal and most snacks to increase satiety.
Good sources of protein include: meat, chicken, fish (including tinned tuna and salmon), eggs, beans, lentils, dairy products (eg. yogurt, cheese, milk) and nuts

Fibre

Fibre helps you to feel satisfied by filling your stomach, it also digests slowly to keep you feeling fuller for longer. Aim to include high fibre foods with all meals and most snacks.
Good sources of fibre include: whole grains (eg. wholegrain bread, biscuits, wraps and cereal), vegetables, fruit, beans, lentils, nuts and seeds

Before Exercising

• Generally most people can tolerate having their last main meal 2-4 hours before exercise.
• Sip on fluids in the hours leading up to the training session to increase hydration 
• It can be beneficial to add a small snack 1-2 hours before exercise to help provide you with more energy

Your bodies preferred source of energy during exercise is carbohydrates. Your pre training snack should be:

• Carbohydrate rich to provide energy
• Low in fibre to prevent stomach discomfort
• Low in fat and easy to digest (avoid fatty, fried, deep-fried foods)

Examples:

• Banana or other piece of fruit
• Piece of toast/crumpets with sliced banana and drizzle of honey
• Fruit smoothie
• Rice crackers
• Dried fruit
• Oat based muesli bar