Basic Snacking Guidelines For Women Over Fifty
When you workout, you’ll need snacks to keep you energized and satisfied throughout the day. And when you’re training for serious results, it’s important you eat the right foods between meal times and workouts.
Your main meals provide the majority of nutrient needs for most plans, however:
Everyone should make snacks an important source of daily nutrition.
If you follow the Vegan plan, try to include protein-rich snacks within your daily choices and throughout the week, for extra high quality protein.
Also what about snacking while stuck indoors? If you’re working out and moving as much as you usually would, stick with what you were already doing. If you’re not moving as much, consider dropping your intake by 1 or 2 snacks per day. Monitor any impact this has on your energy and results, and remember you can adjust it at any time.
Basically, these are how many snacks you should consume each day:
For Women Over Fifty
Lose Weight: up to 2 snacks per day
Get Fit & Toned: 2-3 snacks per day
Build Muscle: 3 snacks per day plus an optional Post-workout Super Smoothie per day
To make snacking choices easy, I’ve divided the snacks into four types, to give you an example which can help you meet your health and fitness goals and your nutritional quota.
1. Everyday
These snacks are for when you just need something small to keep you going – for when you’re feeling peckish, but not starving.
Everyday snacks are low in added sugar and nutrient dense, and lower in calories than other snacks.
100-150 calories
1-3 g Protein
<10 g Fat
<10 g Carbs
< 2 g Sugar
Example Ageless Hummus Recipe:
Ageless Hummus Recipe
2 cans of Great Northern Beans
1/3 cup Tahini
1 Lemon (Zest & Juice)
1 tsp of cumin
1 garlic clove
1/2 tsp pink salt
Directions:
Drain beans and put everything into a food processor and blend until smooth.
2. Pre workout
These are specifically designed to fuel your body so you can train hard and get results. They contain nutritious carbohydrates and are low in fat to boost energy levels and not be too heavy in your stomach before exercise. Ideally these snacks should ideally be eaten 1-2 hours before working out, but remember that if your exercise is within a couple of hours of your last meal, you don’t These are specifically designed to fuel your body so you can train hard and get results. They contain nutritious carbohydrates and are low in fat to boost energy levels and not be too heavy in your stomach before exercise. Ideally these snacks should ideally be eaten 1-2 hours before working out, but remember that if your exercise is within a couple of hours of your last meal, you don’t need an additional pre-workout snack. Your meal will provide fuel for your training.
150-170 calories
2-6 g Protein
< 10 g Fat
< 15 g Carbs
<10 g Sugar
Example: Peanut Bliss Balls.
3. Post workout
These snacks are designed to help you recover from your training session so you’re ready to take on the next day’s workout. They are rich in high quality protein for muscle repair and will give your body the building blocks for new lean muscle tissue. If you will eat your next meal within an hour or so after training, no need for a post-workout snack in-between!
100-150 calories
10-15g Protein
<15g Fat
< 7 Sugar
Example: Protein Fruit Yogurt
4. Treats
Diva Over Fifty is not about deprivation, so if you’re craving something sweet, I believe grab a treat to keep you happy while still keeping on track with your goals. Remember most snacks are usually higher in sugar and fat... or at least the ones a pick tend to be 🤷♀️.
I suggest only having them once or twice a week.
200-300 Calories
3-5 g Protein
< 20 g Fat
< 10 g Carbs
< 10 g Sugar
Example: Peanut Caramel Cups.
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Learning together during a cooking event
