The Science Behind Mid-Workout Snacking: When and What to Eat for Peak Performance

28th October 2024

The Science Behind Mid-Workout Snacking: When and What to Eat for Peak Performance

Snacking during a workout can help maintain energy, prevent fatigue, and enhance performance, especially during longer or intense exercise sessions. The body uses glycogen (stored carbohydrates) as its primary fuel source during exercise. For workouts longer than an hour, glycogen stores can deplete, causing a drop in energy and performance. Mid-workout snacks replenish these stores and help sustain endurance.

Carbohydrate-rich snacks are ideal because they provide quick, easily digestible energy. Energy gels, dried fruits (like dates or raisins), or bananas are excellent for short bursts of energy. For more sustained activities, snacks combining carbs and protein, like nuts or a small protein bar, can provide long-lasting energy while supporting muscle repair.

Timing is important. For endurance exercises, snack every 30-45 minutes to keep energy levels stable. Hydration with sports drinks containing electrolytes and carbohydrates is a great solution that supports performance and helps prevent dehydration, crucial for maintaining stamina. These are often a lot easier on the stomach too!