Snacks
Snacks
Snacks serve specific purposes here, not just hunger management. Three categories:
- Training-day fuel (eaten 1–3h pre-session): carb-forward, low fiber, low fat
- Recovery (eaten within 30 min post-hard-session): high carb + protein, default snack
- Filler (general hunger): protein-leaning to support fat loss for Harshitha
Recipes
Recovery / default
- Skyr / yogurt protein bowl (default recovery snack) — post-training default. Skyr + whey + berries + nuts + chia. 3 min. G 420 kcal · H 320 kcal. Also works as breakfast or evening filler.
Pre-training fuel
- Pre-workout banana + nut butter toast with honey — 60–90 min before training. Sourdough + nut butter + banana + honey + salt. 3 min. 320 kcal (either person).
- Pre-long-session toast stack (bigger pre-workout variant) — bigger variant, 60–90 min before G’s Sat long run or 3h+ ride. 2 slices + 30g PB + 2 bananas + honey. G 640 kcal.
- Pre-long-run rice cake stack — 30–60 min before very long sessions, or during rides cut into pieces. 3 rice cakes + cream cheese/jam + honey. G 280 kcal.
- Homemade sports drink + on-bike fuel — during-training fuel. Homemade drink (water + sugar + salt + lemon) + on-bike solids (banana, rice cake pieces, dates). Use when training >75 min.
Filler / deficit-friendly
- Hummus & vegetables with hard-boiled egg — afternoon filler, Harshitha’s main go-to. Volume-heavy, good fiber. Hummus + raw vegetables + boiled eggs. G 360 kcal · H 230 kcal.
- Cottage cheese / fromage blanc bowl — evening / post-strength / pre-bed. Casein protein + fruit + walnuts. G 320 kcal · H 220 kcal. Slow-release protein.
Glycogen top-up
- Pre-bed toast with honey (glycogen top-up) — Friday night before Saturday long run, G only. 1 slice + honey + salt. G 160 kcal. Tops up liver glycogen overnight.
When to pick which
| Situation | Snack |
|---|---|
| Post-hard-session recovery | Skyr / yogurt protein bowl (default recovery snack) |
| 60–90 min before any session | Pre-workout banana + nut butter toast with honey |
| 60–90 min before G’s long run | Pre-long-session toast stack (bigger pre-workout variant) |
| During a >75 min session | Homemade sports drink + on-bike fuel |
| During G’s >90 min session | Homemade sports drink + on-bike fuel + Pre-long-run rice cake stack pieces |
| Afternoon hungry (especially Harshitha in deficit) | Hummus & vegetables with hard-boiled egg |
| Evening filler or post-strength | Cottage cheese / fromage blanc bowl |
| Friday before Saturday long run (G) | Pre-bed toast with honey (glycogen top-up) |
Timing heuristics
- Hard run/ride morning: Pre-long-run rice cake stack or Pre-workout banana + nut butter toast with honey 60 min before; Skyr / yogurt protein bowl (default recovery snack) after
- Hard ride afternoon: Pre-workout banana + nut butter toast with honey 90 min before; Skyr / yogurt protein bowl (default recovery snack) after
- Strength training evening: Cottage cheese / fromage blanc bowl before bed (muscle protein synthesis overnight)
- Rest day: skip carb-heavy pre-workout snacks; default to Hummus & vegetables with hard-boiled egg or Cottage cheese / fromage blanc bowl if hungry
- Harshitha’s deficit context: Hummus & vegetables with hard-boiled egg is the main go-to. Skyr / yogurt protein bowl (default recovery snack) on her gym days only. Skip Pre-long-run rice cake stack entirely for her.