Written by: Roxane Shymkiw
When you are active outdoors, especially in the sun and heat, your body needs more than just calories to continue. You need hydration, electrolytes and nutrients to provide prolonged energy and support your recovery. Proper snacks can help stabilize blood sugars, support hydration and keep your function at your best, while the wrong snacks can let you feel sluggish and dehydrated. So before you start, pay some attention to the snacks you are going to pack. Snacks that include proteins, healthy fats, natural carbohydrates and fibers will support your body in heat and during physical activity.
Hydration and electrolytes
Water is essential to keep you hydrated, but in those active, hot days when it was supplied, water is not enough. The body loses electrolytes through sweat and if not replenished, it can lead to dehydration, muscle cramps and weakness. Electrolyte drinks such as coconut water can help replenish the minerals (sodium, potassium, calcium and magnesium) lost through sweat and help maintain proper hydration, muscle function and general prosperity. A sting of sea salt in your water can also help balance electrolytes. Fresh Fruit is another tasty and effective way to help stay hydrated, not only because of the high water content, but also because it contains electrolytes such as potassium and magnesium that support fluid balance. Some of the top moisturizing fruits include watermelon, strawberries, oranges, grapes, pineapple, kiwi and cucumber.
Protein
It is customary to prioritize hydration in summer, but maintaining proper nutrition, especially protein, is often overlooked. It is important when we are active out for long periods of time to include proteins in our refueling snacks, as it will give a more prolonged energy release compared to carbohydrates. It can also help reduce fatigue, reduce the likelihood of muscle cramps and is essential for muscle repair.
Healthy fats
Healthy fats, such as those in avocado, extremely virgin olive oil, coconut, nuts and seeds, are a good source of fuel for prolonged energy and contribute to the feeling of complete and activated. They provide a steady release of energy and are essential for the absorption of basic vitamins that are critical to energy production.
Natural carbohydrates and fibers
Natural carbohydrates, such as those in bananas and dried fruits (without added sugar), are absorbed and used much faster by the body, making them an excellent choice for fast refueling. Complex carbohydrates, such as oat trajectory, are digested slower and provide a steady glucose release, which helps maintain energy levels. Remember, not all carbohydrates themselves and simple carbohydrates with very small fibers, such as those of baked products, are overly processed and can lead to spikes in blood sugar and energy collision later.
While the mixture of trails and fruits are my push when I start for a last -minute excursion, here are some other portable, energy snack ideas:
o Homemade trail with raw nuts and seeds (protein, healthy fats), coconut flakes (electrolytes) and dried fruits (natural sugar and carbohydrates)
o Energy balls (check that the first ingredient is not sugar)
o roasted chickpeas or edamame (protein, natural carbohydrates)
o Low and nitrate
The carrots, celery, broccoli (not needed to cool) and mini cucumbers with Hummus (if kept in ice pack)
o Fresh fruit -fate
o 100% fruit skin
So when you go outdoors this summer, smart snacks, and will keep you on, nutritious and ready for adventure! Good paths!
Here are some quick and easy recipes to prepare you for your outdoor fun. A homemade Granola Bar recipe that has protein, healthy fats, fiber and little sweetness, with none of the high processed ingredients of bars purchased from the store and a homemade electrolyte water if you do not want to buy electrolyte powder.
Black chocolate, sour cherry and granola coconut bar
Makes 8-10
Ingredients:
1 ½ cups cylindrical oatmeal
½ cup rough almonds
½ cup sliced coconut
½ cup of pumpkin seeds
2 tablespoons of chia seeds
2 tablespoons of hemp seeds
1/4 teaspoon of sea salt
1 teaspoon of cinnamon
¼ teaspoon of ginger or cardamom
1 cup fell Medjool Dates, soaked for 10 minutes in hot water (drain before putting on the food processor but hold water)
½ cup almond or peanut butter
¼ cup raw honey
2 tablespoons of vanilla
½ cup chopped dried sour cherries (or other dried fruits)
¼ cup 70% dark chocolate chips
Instructions:
Line of a 8×8 baking tray with parchment paper.
Pour oats into the bowl of a food and pulse processor 8-10 times. Add the chopped almonds, coconut and pumpkin seeds. Pulse 2-3 times longer, then pour the mixture into a large mixing bowl.
Add Chia and hemp seeds, salt, cinnamon and ginger or cardamom to the bowl. Stir well.
Place the dates on the food processor and edit until a paste is formed. It should be very soft and sticky – if not, add a tablespoon or two from the water. Add the dates to the oats.
Heat the honey and butter walnut in a small saucepan over low heat until it begins to unfold. Do not warm it too much, or butter walnut can be granular.
Add the mixture of honey butter to the paste and oats with honey and then stir until dry oats. Use a wooden spoon or your hands to knead the mixture together. The mixture should be moist and sticky.
Tip of the dough on the prepared baking tray and firmly press the mixture with the back of a spoon or bottom of a glass until evenly flattened.
Cover and place in the refrigerator for at least one hour (or one night) to stabilize.
Remove the bars from the pan and cut into 8-10 bars. Store in an airtight container in the refrigerator or in the freezer.
Homemade water electrolyte
4 cups of water
¼ – ½ teaspoon of soup (replenish sodium)
2-4 tablespoons of honey (provides carbohydrates)
Citrus juice – Juice of half orange or lemon (contains potassium and adds a nice taste)
Do you want to be healthier?
Do you face summer races? Could you use some support to calculate what food to bring while exploring the wonderful countryside? Interested in learning how health training can help you apply changes in healthy lifestyle? Let’s talk! Schedule an initial supplementary consultation with us today – or pass this offer to someone you are interested in! Visit the address www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups, so don’t let anything keep you back!
