Eating on the go can be tricky. If you’re trying to trim body-fat, it takes time and effort to develop new eating habits, and it can be stressful when you can’t find an option to fit your new lifestyle. Likewise, if you’re training intensely in preparation for a big event or competition, it’s frustrating if you don’t have time to meal prep and get stuck with no solid nutrition options during the day. Regardless of whether you’re traveling through airports, fueling up at highway gas stations on a road trip, or stranded at the office, finding the right snack can be a challenge.

Before you dial in your snacking strategy, take a step back and examine your goals. Are you trying to get leaner? Are you looking to improve performance? Is upgrading your health your top priority? Your ultimate goal will impact the type of snack you choose, how much you should consume, and if eating a snack is even the best option.

If your goal is to burn fat and shed bodyweight, reach for high-protein, low-carb, and moderate fat snacks. Protein is the key macronutrient for triggering satiety, so it should be your top priority.

If performance or hypertrophy is your goal, adding more calories to your day is important for training at intensity. Adding fats to your snacks will increase calorie count the quickest, and eating quality carbs will refill muscle glycogen and accelerate recovery.

Here is a list of my favorite snacks to help you reach your nutrition and performance goals.

Jerky (Beef, Turkey, Chicken, Pork)

Jerky is my favorite high-protein snack option. It’s convenient, easy to carry, and tastes great. Jerky has made a big comeback recently, making it much easier to find antibiotic- and hormone-free brands with no additives, preservatives, red dyes, or MSG.

A 1oz serving typically provides 12g of protein with only 5g of carbs. Jerky is typically very lean and contains little to no added fat.

Nuts (Macadamia, Walnuts, Pistachios, Pecans, etc.)

While nuts do contain modest amounts of protein think of them as more of a fat snack. Pound for pound, macadamia and walnuts pack the biggest omega-3 punch.¹

Combining nuts with jerky makes a great low-carb, high-protein, and moderate-fat snack between meals. Other low-carb nut options include pecans and Brazil nuts (just over 1g per handful), as well as hazelnuts and peanuts (about 2.5g per handful).

If you want more carbs for hypertrophy or performance, go for cashews or pistachios (one handful is about 9g and 6g, respectively).

Mixed Veggies (Bell Peppers, Cucumber, Cherry Tomatoes)

If you’re trying to lose weight, keeping your blood sugars and blood sugar hormone insulin balanced is important for success. A lot of people think veggies are “boring,” but nothing could be further from the truth.

They are incredibly nutrient-dense and low in calories, making them an awesome snack option to add to your arsenal. One bell pepper is only 20 calories and provides 134 percent of your daily vitamin C needs, or spice things up with sliced cucumber sprinkled with cumin.²

Grab a party tray at your local grocery store and snack on it throughout the week to mix things up.

Dark Chocolate (70% or more)

It’s 3:00pm, you’re at work, and struggling to get through your day. Rather than reaching for a sugary, high-carb candy bar, switch gears and get a dark chocolate fix.

Dark chocolate is a great low-carb alternative, and a great source of antioxidants, fiber, and minerals like magnesium, iron, potassium, and zinc.³ Aim for 1-2 squares to help get you through until dinner.

Berries

Portable, convenient, and delicious, berries are loaded with vitamins, minerals, and antioxidants. Raspberries and blackberries in particular are phenomenal sources of fiber; one cup provides 8-9g to help slow the release of sugars to provide sustained energy throughout the day.

Berries also help to fight off chronic diseases like diabetes, heart disease, and various forms of cancer.⁴

Medjool Dates

For hypertrophy and optimal recovery from intense training, calories count. If you’re on the go, dried fruit can provide a calorie and nutrient-dense carb source to replenish glycogen and offset training-induced elevations in cortisol stress hormones.

Medjool dates pack a great carb punch (only four provide a whopping 72g) as well as potassium, b-vitamins, vitamins A and K, iron, magnesium, and trace minerals.⁵

Protein Bars

If you are trying to lose weight or upgrade your health, I wouldn’t put protein bars on the top of your snack list because they typically contain a significant amount of carbs and sugar to increase palatability.

However, if you’re training intensely and performance or hypertrophy is your goal, then a protein bar can be a great option. Aim for 20g of protein per bar to stimulate muscle protein synthesis.

Avoid high fructose corn syrup, fractionated palm kernel oil, canola oil, artificial sweeteners like sucralose or acesulfame-potassium, and refined sugars like cane syrup and sugar alcohols (i.e., mannitol, erythritol, etc.) as they can trigger inflammation, weight gain, and disrupt the balance of your gut bacteria.⁶

Attack Your Snack With a Plan

Convenience is an important factor when choosing snacks. My favorites are jerky, nuts, and veggies for fat loss, and dried fruit, fruit, and high-carb nuts for hypertrophy and performance.

The most difficult part of choosing solid travel snacks is ignoring the plethora of processed, refined and high sugar options around you. Have a game plan and you’ll be far more successful.

A little planning goes a long way: How to Stick to Your Nutrition Goals While Traveling

References

1. Ros, E. “Health Benefits of Nut Consumption,” Nutrients 2(2010):652–682.

2. “Vitamin C Fact Sheet for Health Professionals.” National Institute of Health.

3. Crozier S et al. “Cacao seeds are a ‘Super Fruit’: A comparative analysis of various fruit powders and products,” Chemistry Central Journal 5(2011):5

4. Basu A et al. “Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome,” The Journal of Nutrition 140(2010): 1582-1587. 2010.

5. Yasin B et al. “Date Polyphenolics and Other Bioactive Compounds: A Traditional Islamic Remedy’s Potential in Prevention of Cell Damage, Cancer Therapies and Beyond,” International Journal of Molecular Science 17(2015):30075-90

6. Buyken A et al. “Carbohydrate nutrition and inflammatory disease mortality in older adults,” American Journal of Clinical Nutrition 92(2010):634–43.

The post Snack Smart While Traveling appeared first on Breaking Muscle.

You’ve probably seen them just about everywhere now. While finding a healthy snack bar used to mean a trip to a special store, these days it seems like LARABARs are popping up everywhere I go – grocery stores, convenience stores, and even gyms. From Lara Merriken’s kitchen in 2000 to today, it’s been quite a journey for the lasty little LARABAR.

I’ve been a fan of LARABARs since I first spotted them in Whole Foods years ago. What appealed to me right from the start were the minimal, healthy ingredients. There is no flavor made with more than nine ingredients and the bars are unsweetened. They also contain no coloring or preservatives. The great flavor comes simply from great ingredients.

Recently I was perusing the LARABAR website and noticed some flavors I had not yet tried – Cappuccino and Chocolate Chip Cherry Torte. I decided to give them a try to see how they ranked among my favorites, like Coconut Cream Pie, Cashew Cookie, and Chocolate Chip Cookie Dough.

Cappuccino

I am a recent convert to coffee and coffee-flavored things so I was intrigued by this new flavor. The ingredients are simply dates, almonds, cashews, fair trade certified coffee, and vanilla extract. The coffee flavor is not overwhelming and blends well with the nuttiness of the bar. The vanilla flavor adds a nice warm second layer. All in all, it does indeed have the flavor of a warm, hearty cup of cappuccino.

Chocolate Chip Cherry Torte

I realize it is a bit strange I was excited about this flavor given I am not actually a big fan of either chocolate or cherries, but I find the Cherry Pie flavor of LARABAR so delightful I had a feeling this new flavor would be a good one, as well. It reminded me of the other chocolate chip flavors, but with the cherry adding a nice tartness. I don’t think this flavor is unique enough to be one of my favorites, but for bigger fans of chocolate and cherry, it might do the trick.

Other things to know about LARABARs:

• All LARABAR flavors are gluten-free and most flavors are also both soy-free and diary-free. Due to possible trace amounts of dairy and/or soy because of shared equipment, LARABAR does not make claims of being vegan, dairy-free, or soy-free in regards to flavors containing chocolate chips.
• For those with peanut issues, only the following flavors contain peanuts and all other flavors are made on separate production lines to avoid contamination: Peanut Butter Cookie, Peanut Butter & Jelly, and Peanut Butter Chocolate Chip.
• LARABARs are not, however, raw. All nut and cocoa ingredients are steamed or roasted and some also contain pasteurized ingredients.

LARABARs can be purchased online at larabarstore.com for $25.45/box and there is also a store finder available to find a local retailer.

The post Product Review: Larabars appeared first on Breaking Muscle.