"Today might be a good day to head to the gym!" – When you are feeling energetic, making workout plans is enjoyable. But if you later start feeling tired, those plans might not seem as appealing anymore. How could you maintain enthusiasm for exercise until it is time to get started?

On the other hand, fatigue might hit even during your workout; you cannot fully enjoy the exercise session when your energy levels suddenly drop, and the workout does not seem to flow smoothly. So, how could you keep your mood energetic throughout the workout?

The answer to these questions might be quite simple: having a snack. Just as maintaining regular mealtimes is important for endurance, snacking is also a crucial part of the diet, especially for active individuals. Keep reading to get ideas for healthy snacks to give you the energy you need for your day!

How to put together a healthy snack?

What would be a good snack that helps you keep going? For example, the Heart Association (Sydänliitto) has summarized a good snack as follows: "greens + whole grain + source of protein = a good snack."

Keen observers may notice that this guideline mirrors the plate model that is familiar to many of us. The plate model works excellently as a guide for putting together a snack, even though it is often thought of as a guide for composing a meal eaten off a plate.

In the plate model, a portion – like a snack – is made up of colorful greens (half of the portion) and sources of carbohydrates and protein (the other half of the portion combined). However, those who train with specific goals in mind may benefit from the athlete's plate model: according to this model, a larger portion of carbohydrates is consumed on days of intense training compared to the rest of the meal.

Healthy snack ideas

What would a healthy snack consist of when considering it at a practical level? Below are snack ideas following the Heart Association's greens + whole grain + source of protein = a good snack principle. You can adjust the amounts of snack components according to your hunger level but also keep in mind the relative sizes of different shares of the plate model.

Choose the snack idea that suits your taste and situation best. Also, come up with your own ideas and get inspired by healthy snacks

Snacks at home

• Your favorite greens + whole-grain bread and margarine + sliced meat or tofu = a good snack
• Berries + granola + plain natural yogurt = a good snack

Snacks that stay fresh in your bag

• Your favorite fruit + snack biscuit + boiled egg = a good snack
• Vegetable sticks + rice cake + protein bar = a good snack

Snacks from the store shelf

• Baby carrots + fresh oatmeal + cottage cheese = a good snack
• Fruit puree + bun or similar bakery item + cottage cheese = a good snack

You can also purchase good snacks from UniSport's customer service points during their opening hours to make your workout more energetic. In the selection, you can find some products listed above, although product availability may vary slightly. When you need more energy, eat a health-supporting snack, and feel how exercise becomes even more enjoyable!

Text:

Jenni Uuras
Wellness writer and Bachelor of Health Sciences student

Sources:

Ruokavirasto. Liikunta ja ravitsemus. 2022. (Read on 16.3.2024)
Sydänliitto. Terveellinen välipala. 2019. Päivitetty 29.6.2023. (Read on 16.3.2024)
Terve urheilija. Urheilijan lautasmalli. 2023. (Read on 23.3.2024)