#JoinTheResolution : Dean Johnston - Swap Sugary Snacks

The fourth athlete in our #JoinTheResolution series we have @deanjohnston4987! Dean competed in Ironman Wales 2019!

Dean has a bit of a sweet tooth, as we all do! Deans 'New Years Res' is to swap his 'bad' sugary foods to better alternative ones whilst still getting the simple carbohydrates in his body.

Below we have a blog on 'Healthy Snack Alternatives'

#JoinTheResolution...

If you want to join in and get us to post your 2020 goals. Please tag us in a photo or video on Facebook or Instagram explaining your goals for 2020

Alternative Sources Of Sugar | Ironman Competitor Dean Johnston's Goals | #JoinTheResolution

The fourth athlete in our #JoinTheResolution series we have @deanjohnston4987 ! Dean competed in Ironman Wales 2019!Dean has a bit of a sweet tooth, as we all do! Deans 'New Years Res' is to swap his 'bad' sugary foods to better alternative ones whilst still getting the simple carbohydrates in his body.BLOG COMING TOMORROW on 'Healthier Snack Alternatives'. Keep your eyes peeled!#JoinTheResolution ...If you want to join in and get us to post your 2020 goals. Please tag us in a photo or video explaining your goals for 2020

Posted by Phil Richards Performance on Monday, 6 January 2020

Some Basics Before Snack Swapping

Is sugar evil?

There are many times where people may be looking to cut out sugar or reduce their intake. However, for people like Dean that have high training loads, it is more sensible to manage your sugar intake depending on your training - taking on a little more during hard training days and less during easier training or recovery days. While protein and fibre (more on those in a moment), might be the daily mainstays of your snack options, add/adjusting snacks with more or less sugar can also be a way to ensure you are adequately fuelling your training. 

Easy training day/recovery day - skyr yogurt and berries is a great go to.

Hard training day - that skyr yogurt and berries can have some honey thrown in, or add a side helping of homemade rice cakes or trail mix.

Protein

Yes, protein again. If you read our ‘Muscle building’ blog you’ll have seen that we suggested trying to get regular protein hits in during the day. As well as potentially helping build muscle (if you’re NOT looking to build muscle, don’t worry, eating protein will not magically make you ‘bulk up’), regular protein intake can help you feel fuller and less likely to searching for more food. There is plenty of evidence now to show that protein is the most satiating macronutrient, with 20g suggested to be a potential threshold for which satiety is increased (1). We’ve put some ideas down for some different snack options that are higher in fat.

Fibre

Following in after protein, fibre is the next thing to try and get in your snack options. Fibre-rich foods are typically low in energy density, (yes, think fruit and vegetables), which when eaten in the same volume as high energy dense foods are equally as satiating but less energetic. Seems obvious yet this is something people tend to overlook.

Take Your Time

How hungry or full we feel is not a simple matter. Our bodies take in and analyse a huge number of signals before ultimately deciding whether we are hungry or not. A couple of ways to make sure you’re helping send the right signals is to slow down when you’re eating, and chew your food. How quickly can you wolf down your mid morning snack? How many times will you chew it before swallowing a still nearly whole piece of food. Give this a go, next time you have a snack, chew every mouthful 20 times. And take a breather between each bit.

Solid Foods

When possible, aim to get your snacks and calories through solid foods rather than liquid. While there is some dispute over the size of the effect, it does seem that liquid calories make us feel less full than when we consume solid foods (this might be related back to chewing your food - chewing is a signal to the brain to reduce hunger).

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Ketogenic Protein Shake - Help Curb Sugar Cravings - Less than 0.6g Of Sugar

- Post-Workout or As Snack To Help Cravings
- Great Source of Protein
- Combination of healthy fats and quality protein
- No Added Sugar (Less Than 0.6g)
- Great Double Choc Fudge Brownie Flavour
- Sweetened With Stevia

Find Out More...

Food Swaps - Healthier Snack Alternatives

Sugary yogurt for Greek or Skyr Yogurt

Greek yogurts and Skyr yogurt contain less sugar, and more protein that most other yogurts in the supermarket fridge. They are also the perfect base to add some fruit to taste - getting that fibre hit as well.

Chocolate Bar for Protein Bar

There has never been a better time for those with a sweet tooth. The protein bar market has exploded, giving you a fantastic range to choose from. Look for bars that contain 20g of protein or more from milk sources - some bars use soy or gluten protein to boost the total protein content.

Bag of Sweets for Mixed Fruit and Nuts

Experiment with different combinations of fruits, nuts and seeds to create your own trail mix. Beware of the calorie and sugar content of certain options, but this is a great way to get that protein and fibre content, again while satisfying any sugar cravings. You could also add cut up pieces of dark chocolate (at least 70% cocoa).

Sports Drink for Smoothie

Yes, we said that liquid calories are not as satieting as solid foods but if you are going to drink something, why not make your own drink, or make the better choice at the supermarket fridge. Some sports drinks can contain up to nearly 300 calories and over 60 grams of sugar  - the equivalent to three donuts. Look for or create smoothies that contain vegetables, not just high sugared fruit juices.

Crisps For Biltong or Jerky

Easy to pack, tastes great, what’s not to like about beef jerky? 

Cooked Meat

Speaking of meat as a snack - got some left over meat from last night’s dinner? Or you could put an extra chicken breast or two in the oven. Cooked meats are an amazing, versatile snack option. Chicken can go with prepped veggies, greek yogurt, or can be spiced and flavoured in so many different ways.

Peanut Butter and Banana

Be careful not to overdo it on the peanut butter - but this is an amazing tasting snack option.