Live young
Live young with a healthy lifestyle
Live young with a healthy lifestyle

Be Prepared – Emergency Snacks foods

by Ryan Fernando healthy snacks

I work with many superstar athletes, from Olympic medals, to Guinness Records and hours of sweat, not to mention blood, these athletes have their lives focused. Focused on training, sleeping and eating. Every Athlete has a requirement in terms of calories. This is met by eating structured meals during the day and special importance is given during Pre and Post training or game schedules.

Its easy when you are in your home base, however when athletes travel, as a sports nutritionist I realise the ability to carry ones cultural food or favourite dishes is hindered. Athletes have to depend on hotels or local caters to deliver their food. So in crunch times when athletes travel my favourites are to put them on smaller snacks through the day:

Multigrain Biscuits

One of my strategies is to allow multigrain biscuits such as Sunfeast Farmlite Biscuits, as an option to ensure that nutrients & calories can be delivered as a back up option. My favourite are Whole Wheat, Ragi and Oats biscuits.

Ready to cook Oats & Corn, wheat and ragi flakes

Another option that I make all my athletes carry in their sports kit are packets of ready to cook oats. This is a failsafe and can be easily made using the kettle in the hotel room. Cornflakes, Wheat flakes, Ragi Flakes and Puffed Rice are easy to carry, easy to prepare and are emergency foods for the travelling athlete.

Dry Fruits and Nuts

Dry Fruits are the best long term option for any athlete. Even Working Warriors who are traveling not for sports but for business can dig into mini bags of Nuts. My favourites are Walnuts, cashew nuts, almonds and pistas. My recommendation is do a handful at max of a mix of these nuts.

All the Berries You Can Eat

Berries are the ultimate winner in my guidance book. Blueberries, strawberries, black currants, mulberries and cranberries are a few of the many berries that can jump start your energy levels. I like berries because they are classified to have high ORAC scores ( ORAC is oxygen Radical Absorbance Capacity). ORAC scores in simple English means that the higher the ORAC scores of a food, the better the cleaning properties of the food. Imagine high ORAC berries as your local municipal agency that is responsible to pick up your garbage everyday. Berries are the perfect cleaners in our bodies.

In all, the above foods can be eaten as whole or sole, can be added to other foods to bump up the flavour, taste and nutrition. It's important to remember to always carry an emergency snack with you. You never know when you will be called upon to play for the country!