Fueling For Exercise (Smart Snack Recipes)

Anna Albritton, MS, RD, LD shares her food philosophy and goals for Diabetes Strength Members

Fueling for Exercise – Snacking Smart

Ever heard someone refer to a food as one that “sticks to your ribs?” They were likely talking about a food that’s a source of complex carbohydrate. These carbs are slowly absorbed and utilized by our bodies as a steady stream of energy. They “fill us up,” while adding protein or fat to the mix helps to keep the “full” feeling last a little longer.  

Whether your diabetes management plan includes a pre-workout snack, post-workout snack, or you are simply looking for better options than reaching for not-so-blood-sugar-friendly foods, read on for smart snack ideas to keep you fueled throughout the day!

For individuals engaging in moderate exercise, use the following as a general rule of thumb – on days you reach for a snack, shoot to consume approximately 15-30g of complex carbohydrate. To keep you feeling satisfied throughout the day, you may wish to add lean protein or healthy fat.

Ideas for Smart Snacking

-1 small banana and 2 tablespoons of peanut butter or almond butter

-1 medium apple and 12 almonds

-1 slice of whole grain toast with a slice of low fat melted cheese

-8 ounces of low fat milk

-1 lightly salted rice cake topped with ¼ of an avocado, sliced  

-1/4 cup blueberries or strawberries with ½ cup low fat cottage cheese

-1/2 cup low fat Greek yogurt with 2 tablespoons of granola

-10 whole grain tortilla chips with 2 tablespoons guacamole and 2 tablespoons salsa

-15 raw baby carrots and ¼ cup hummus

-1/4 cup shelled pistachios and 1 small plum

-1 small tortilla rolled with 2 slices low sodium deli meat (turkey is a great option) and 1 slice low fat cheese

-1/3 cup canned tuna packed in water with 6 whole grain crackers

-2 cups air popped popcorn and 1/4 cup roasted edamame

Rotate your favorites throughout the week to keep things fresh and eliminate boredom with the “same-old-same-old.” Have a favorite go-to snack that combines complex carbohydrate with lean protein or healthy fat? Comment below to share with other readers!


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