In the realm of fitness and nutrition, the quest for the perfect pre-workout snack is ongoing. While traditional snacks like bananas, protein bars, and nuts are reliable, sometimes you need a little variety to keep your diet interesting. Here, we explore three unusual high-energy snacks that are scientifically backed to provide you with the fuel you need for an intense workout.
1. Spirulina Energy Balls
What is Spirulina?
Spirulina is a type of blue-green algae that has gained popularity as a dietary supplement due to its high protein and vitamin content. It is rich in antioxidants, vitamins B1, B2, and B3, iron, magnesium, and potassium, making it an excellent superfood for those looking to boost their energy levels.
Nutritional Benefits
Spirulina is composed of 60-70% protein, making it one of the highest sources of protein in the plant world. It contains all essential amino acids, which are crucial for muscle repair and growth. Furthermore, spirulina is packed with antioxidants such as phycocyanin, which helps reduce oxidative stress and inflammation caused by intense exercise .
Recipe for Spirulina Energy Balls
To make Spirulina Energy Balls, you’ll need:
- 1 cup of oats
- 1/4 cup of almond butter
- 1/4 cup of honey
- 1 tablespoon of spirulina powder
- 1/4 cup of dark chocolate chips (optional)
- 1/4 cup of chia seeds
Mix all the ingredients in a bowl until well combined. Roll the mixture into small balls and refrigerate for at least 30 minutes. These energy balls can be stored in the fridge for up to a week.
Scientific Backing
A study published in the Journal of the International Society of Sports Nutrition found that spirulina supplementation can enhance exercise performance and fat oxidation during endurance exercise . The participants who consumed spirulina showed a significant increase in exercise performance and a reduction in muscle damage markers compared to the placebo group.
2. Beetroot Shots
What is Beetroot?
Beetroot is a root vegetable known for its vibrant colour and numerous health benefits. It is particularly noted for its high nitrate content, which can be converted into nitric oxide in the body, helping to improve blood flow and lower blood pressure.
Nutritional Benefits
Beetroot is rich in nitrates, folate, potassium, vitamin C, and fibre. The nitrates in beetroot can enhance athletic performance by improving oxygen delivery to the muscles, thereby increasing endurance and stamina .
Recipe for Beetroot Shots
To make Beetroot Shots, you’ll need:
- 2 medium-sized beetroots, peeled and chopped
- 1 apple, cored and chopped
- 1 inch of ginger, peeled
- 1 tablespoon of lemon juice
Blend all the ingredients until smooth and strain the mixture to remove any pulp. Pour the juice into small shot glasses and consume 30 minutes before your workout.
Scientific Backing
Research published in the journal Nutrients highlighted that dietary nitrate supplementation from beetroot juice can improve running performance in healthy adults . The study showed that participants who consumed beetroot juice experienced a significant improvement in their running times compared to the control group. Additionally, a study in Medicine and Science in Sports and Exercise found that beetroot juice supplementation reduced the oxygen cost of exercise, enhancing overall exercise efficiency .
3. Dark Chocolate with Goji Berries
What is Dark Chocolate with Goji Berries?
Dark chocolate is known for its high antioxidant content, and when combined with goji berries, it makes for a powerful energy-boosting snack. Goji berries are small red fruits that are native to Asia, known for their high nutrient and antioxidant content.
Nutritional Benefits
Dark chocolate is rich in flavonoids, which have been shown to improve cardiovascular health by increasing blood flow and reducing blood pressure. It also contains caffeine and theobromine, which can provide an immediate energy boost. Goji berries, on the other hand, are packed with vitamins A and C, fibre, iron, and antioxidants, making them a great addition to any snack .
Recipe for Dark Chocolate with Goji Berries
To make this snack, you’ll need:
- 100 grams of dark chocolate (70% cocoa or higher)
- 1/4 cup of dried goji berries
Melt the dark chocolate in a microwave or double boiler. Stir in the goji berries and pour the mixture onto a parchment-lined baking sheet. Spread it evenly and refrigerate until the chocolate is set. Break into pieces and enjoy as a pre-workout snack.
Scientific Backing
A study published in the Journal of the American College of Nutrition found that dark chocolate consumption can improve exercise performance by enhancing the availability of nitric oxide in the blood, which improves blood flow and reduces the oxygen cost of exercise . Additionally, goji berries have been shown to improve immune function and increase energy levels, as evidenced by research published in the Journal of Alternative and Complementary Medicine .
Conclusion
Incorporating these unusual high-energy snacks into your diet can provide a welcome change from the usual pre-workout foods. Spirulina energy balls, beetroot shots, and dark chocolate with goji berries are not only delicious but also backed by scientific research to enhance your workout performance.
Key Takeaways
| Snack | Key Benefits | Scientific Backing |
|---|---|---|
| Spirulina Energy Balls | High protein content, rich in antioxidants, reduces oxidative stress | Journal of the International Society of Sports Nutrition (2010) |
| Beetroot Shots | Rich in nitrates, improves oxygen delivery, increases endurance and stamina | Nutrients (2017), Medicine and Science in Sports and Exercise (2009) |
| Dark Chocolate with Goji Berries | High in flavonoids, improves cardiovascular health, contains caffeine and theobromine, boosts energy | Journal of the American College of Nutrition (2015), Journal of Alternative and Complementary Medicine (2008) |
References
- Mazokopakis, E.E., Papadakis, J.A., Papadomanolaki, M.G., Fousteris, A.A., Lampadakis, I.M., Ganotakis, E.S., 2014. The hepatoprotective and hypolipidemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population with non-alcoholic fatty liver disease: a prospective pilot study. Annals of Gastroenterology: Quarterly Publication of the Hellenic Society of Gastroenterology, 27(4), pp.387-394.
- Kalafati, M., Jamurtas, A.Z., Nikolaidis, M.G., Paschalis, V., Theodorou, A.A., Sakellariou, G.K., Koutedakis, Y., Kouretas, D., 2010. Ergogenic and antioxidant effects of spirulina supplementation in humans. Medicine and Science in Sports and Exercise, 42(1), pp.142-151.
- Hobbs, D.A., Kaffa, N., George, T.W., Methven, L., Lovegrove, J.A., 2012. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects. British Journal of Nutrition, 108(11), pp.2066-2074.
- Jones, A.M., Thompson, C., Wylie, L.J., Vanhatalo, A., 2017. Dietary Nitrate and Physical Performance. Annual Review of Nutrition, 37, pp.159-179.
- Lansley, K.E., Winyard, P.G., Bailey, S.J., Vanhatalo, A., Wilkerson, D.P., Blackwell, J.R., Gilchrist, M., Benjamin, N., Jones, A.M., 2011. Acute dietary nitrate supplementation improves cycling time trial performance. Medicine and Science in Sports and Exercise, 43(6), pp.1125-1131.
- Nehlig, A., 2013. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), pp.716-727.
- Patel, R.K., Brouner, J., Spendiff, O., 2015. Dark chocolate supplementation reduces the oxygen cost of moderate intensity cycling. Journal of the American College of Nutrition, 34(3), pp.205-213.
- Amagase, H., Nance, D.M., 2008. A randomized, double-blind, placebo-controlled, clinical study of the general effects of a standardized Lycium barbarum (goji) juice, GoChi™. Journal of Alternative and Complementary Medicine, 14(4), pp.403-412.
FAQs
What are the benefits of Spirulina Energy Balls?
Spirulina Energy Balls are rich in protein, antioxidants, and essential vitamins and minerals. They help in muscle repair, reduce oxidative stress, and provide a sustained energy boost, making them ideal for pre-workout consumption.
How should I consume Beetroot Shots for maximum benefits?
To maximise the benefits, consume Beetroot Shots approximately 30 minutes before your workout. This allows enough time for the nitrates to convert into nitric oxide, enhancing blood flow and oxygen delivery to your muscles.
Can I eat Dark Chocolate with Goji Berries every day?
Yes, you can enjoy Dark Chocolate with Goji Berries daily, but moderation is key. Dark chocolate, especially with high cocoa content, provides flavonoids and energy-boosting compounds, while goji berries add essential vitamins and antioxidants. However, be mindful of the overall calorie intake.
Can these snacks replace my regular pre-workout meals?
These snacks are designed to complement, not replace, your regular pre-workout meals. They are convenient options for a quick energy boost, especially when you’re short on time. It’s important to maintain a balanced diet that includes a variety of nutrients to support overall health and fitness.
Where can I find the ingredients for these recipes?
Most ingredients can be found at health food stores, supermarkets, or online retailers. Spirulina powder, dried goji berries, and high-quality dark chocolate are commonly available. For beetroot shots, fresh beetroots are typically available in the produce section of most grocery stores.
Are these snacks suitable for all types of workouts?
Yes, these snacks can be beneficial for various types of workouts, including cardio, strength training, and endurance exercises. The key is to consume them at the right time to ensure optimal energy levels and performance enhancement.
