Grab your cheat sheet… |
Maximise your fitness routine and weight loss with high-fiber snacks, the cornerstone of any effective workout plan.
You’re here because you know that proper sports nutrition is one of the best ways to fuel your workouts.
Protein and carbs often steal the spotlight when it comes to workout nutrition. But let's not overlook the power of fiber.
These nutritional dynamos are key to a robust digestive system, reigning in hunger and delivering energy that lasts.
Critical for top-notch performance, effective recovery and weight loss, high-fiber snacks are the smart choice for serious athletes and gym enthusiasts.
But how?
Here, we’re going to arm you with a list of high-fiber snacks that ace in both body-boosting goodness and flavour.
Let’s get to it.
How can high-fiber foods improve your training sessions?
Dietary fiber which you primarily find in fruits, vegetables, whole grains, and legumes offers an amazing array of benefits.
It’s an essential part of an athlete’s diet for a ton of reasons—and not only for its ability to decrease the risk of diabetes, heart disease, and certain types of cancer.
Adding high-fiber foods to your diet can have a profound impact on your training sessions.
But, how?
Let’s take a look right now.
Energy and performance
Including whole grains and legumes in your pre-workout meals can help manage blood sugar levels, providing sustained energy throughout your training session.
High-fiber foods are digested slowly, preventing blood sugar spikes and crashes and allowing for more consistent performance. And people thought it was just down to carbs.
One study explored the effects of a diet rich in legumes on glycemic control and found that it could be beneficial for managing diabetes and maintaining steady blood sugar levels.
While this study focuses on a specific health condition, it shows the broader point that legumes can help stabilise blood sugar levels.
Better digestive health
Regular fiber intake promotes healthy digestion. And better digestion means no uncomfortable digestive issues that can affect your workout.
Foods like chia seeds, rich in soluble fiber, help to regulate bowel movements and support a healthy digestive tract. So your body can focus on performance rather than discomfort.
Weight management
By getting enough fiber in your diet and concentrating on high fiber snacks such as air-popped popcorn and raw veggies, you can feel fuller and curb cravings all in one.
A high-fiber snack is a satisfying snack for your body and brain. It leaves you feeling fuller, reducing your calorie intake and the likelihood of cravings. Both these facts may lead to a leaner physique.
Nutrient-rich fuel
High-fiber foods are often packed with healthy fats, vitamins, and plant-based proteins that are essential for muscle repair and recovery after training.
You can often find fiber-rich foods that contain healthy fats and proteins in categories like nuts, seeds, and legumes.
But do they work?
Healthy fats
These provide essential fatty acids that the body can't make on its own, which play a role in reducing inflammation that may result from intense training.
Proteins
They supply amino acids, which are the building blocks used to repair and build muscle tissues.
Vitamins and minerals
These are necessary for various biochemical processes in the body, including those that support muscle recovery and energy metabolism.
Adding a variety of fibers from sources like sunflower seeds, almond butter, and kidney beans makes sure an array of nutrients to support your body's needs.
Beneficial gut bacteria
Did you know? A healthy gut is crucial for your wellness and can influence your training efficacy.
Foods such as split peas and black beans with a high fiber content feed beneficial gut bacteria, which enhances the immune system and reduces inflammation, which is vital after a workout.
Nutrient absorption
Soluble fiber forms a gel-like substance in the digestive system that can enhance the body’s ability to absorb essential nutrients such as minerals and antioxidants.
Nutrients from plant-based foods like Brussels sprouts and sweet potatoes are best when your dietary fiber intake is optimised, leading to improved nutrition and an epic performance.
How much fiber do you need?
Typically, men require around 38 grams of fiber per day, and women 25 grams. But of course, this varies based on how active you are and your individual needs.
Most people consume only about 10 to 15 grams of fiber per day making for a deficit.
Check out the Academy of Nutrition and Dietetics provides guidelines on fiber intake and emphasises its role in maintaining good health, including digestive health.
Timing is important
Don’t forget about when to eat your high-fiber snack.
Try to consume meals or snacks that are rich in carbohydrates and moderate in fiber one to two hours before a workout.
Consuming a moderate amount of high-fiber foods alongside easily digestible carbohydrates can provide sustained energy throughout your workout without causing a sudden spike in blood sugar.
Can high-fiber foods help you lose weight?
Yes. And for many of the same reasons it is great for a workout: good for digestion, it increases feelings of fullness and stabilises blood sugar levels.
But foods high in fiber are also often lower in calories relative to their volume, allowing you to eat larger portions without consuming too many calories.
What are foods high in fiber?
Let’s talk about which specific foods can aid weight loss.
Vegetables
Greens like broccoli, brussels sprouts, and leafy greens.
Fruits
Apples, berries, oranges, and pears are great choices.
Legumes
Beans, lentils, and peas are high in fiber and protein, which can further support weight loss and muscle maintenance.
Whole grains
Quinoa, oats, barley, and whole-wheat products offer a dual benefit of fiber and slow-releasing energy, ideal for sustained workouts.
Nuts and seeds
Almonds, flaxseeds, chia seeds, and sunflower seeds are excellent for snacking and add a fiber boost.
Fiber tips for weight loss
Here are a few top tips to get you using fiber the right way.
Stay hydrated
As you increase your fiber intake, also increase your water consumption. Fiber absorbs water, and staying well-hydrated helps fiber do its job without causing gastrointestinal discomfort.
Pace yourself
Increase your fiber gradually. If your current diet is low in fiber, ramp up your intake gradually to allow your digestive system to adjust without being uncomfortable.
Make your sources diverse
Relying on a variety of healthy sources will ensure you get a mix of soluble and insoluble fibers, each benefiting your body in different ways.
7 High-fiber snacks you need to know about
Include these high-fiber snacks before your workout regimen and you’ll level up your training performance in ways you never thought possible.
Oh, and they’re delicious, too.
1. Chia seed pudding
Simple, nutritious and fiber-packed.
Loaded with fiber, chia seeds promote healthy digestion and help to sustain fullness. They prove themselves as an ideal snack for either before or after your workout, helping to keep energy levels stable.
Chia seeds’ high fiber content, along with protein and omega-3 fatty acids found in chia seeds, help support muscle recovery and reduce inflammation following exercise.
How to make it…
- Mix three tablespoons of chia seeds with a cup of almond milk and let it sit overnight.
- Add a touch of honey and some fresh berries before serving.
2. Oatmeal with nuts and berries
Oats are a great source of soluble fiber, which can help lower cholesterol levels and provide sustained energy release. Adding nuts adds insoluble fiber resulting in a healthier digestive system.
How to make it…
- Cook oatmeal as directed.
- Add a tablespoon of chopped nuts.
- Top with a handful of berries.
3. Hummus and carrot sticks
So easy to prepare (and eat), this snack helps muscles grow, and your workouts get energised.
Chickpeas, the main ingredient in hummus, are high in both fiber and protein, which can aid muscle recovery and provide lasting satiety (feeling fuller for longer).
The carrots contribute additional fiber, meaning your digestion will thank you.
How to make it…
- Blend one can of chickpeas with two tablespoons of tahini, olive oil, lemon juice, and garlic.
- Serve with sliced carrots.
4. Mixed nuts
Nuts are a powerhouse of nutrition, packed with protein and dietary fiber, both of which aid in prolonging satiety.
This makes them an excellent choice if you’re looking to shed pounds as well as energise your workouts.
How to make it…
- A simple handful of mixed almonds, walnuts, and Brazil nuts is sufficient.
- Alternatively, you can lightly toast them with your favourite spices.
5. Apple slices with almond butter
Apples provide fiber and vital vitamins while almond butter adds protein and healthy fats for a sustained energy release.
Apples are also a source of both soluble and insoluble fiber, which can help to regulate blood sugar levels.
How to make it…
- Slice an apple and spread each slice with almond butter.
6. Greek yogurt with flax seeds
High in protein and probiotics for gut health, which is vital for gym-goers, while flaxseeds add fiber and omega-3 fats important for inflammation reduction.
How to make it…
- Add a tablespoon of ground flaxseeds to a serving of Greek yogurt.
- Add a drizzle of honey if desired.
7. Air-popped popcorn with nutritional yeast
You might not know that popcorn is a whole grain and a good source of fiber.
Nutritional yeast can add flavour without sacrificing the snack's health benefits, making it a great option for a fiber-rich snack. fiber-rich option.
How to make it…
- Air-pop popcorn kernels, spray with a bit of olive oil.
- Sprinkle with nutritional yeast.
Level up your fitness efforts with Crazy Nutrition
Whether you’re looking to get lean, gain mass, learn how to meal prep or beyond, we’ve got all your fitness goals covered.
On the official Crazy Nutrition blog, we offer free, expert advice on fitness, nutrition, wellbeing and training.
Take a look right now to find the tools to help you smash your fitness goals today.
