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Snack Ideas

Snacking…does it destroy a nutritional game-plan, is it “carbs earned”, or is it our body telling us something?
It’s all three, depending on the person involved.  I know for myself, if I get late night cravings, it’s almost always due to a long MAP session that day, and more than likely NOT re-fueling properly after.  And I also know that while my body may be craving carbs + sodium, it’s important to snack as we eat our main meals: P/F/C, nutrient dense.  Here’s a couple of ideas that I regularly incorporate with clients and myself:
Yogurt Mix:
  • Full fat Greek yogurt/Goat yogurt, vanilla whey isolate, cinnamon, sliced almonds, and chia seeds  Fat + Pro, a bit of lactose sugars.  For those that do not tolerate yogurt, try kefir—fermented, more easily digested.
Pumpkin Mix:
  • Canned pumpkin, Vanilla Whey Isolate, sliced almonds, cinnamon, chia seeds.  A lower carb version of the above.
White Rice Mash:
  • White rice, eggs, apples, cinnamon, coconut oil, and coconut milk: Pre-cook the rice, add everything to a baking dish, and bake at 350F for 30 min.  I know it sounds like a mess, but it’s fantastic. Involves a bit of prep and oven time, but it’s amazing, and has a great protein/carb/fat profile.  Obvious, a PWO snack, due to the higher carb content
Tuna You’ve Never Had:
  • Canned tuna, honey, sliced almonds.  I’m not even kidding.  Try it.  I dare you.  This is a portable snack staple for me.
Mike Kesthely


Every 2 minutes x 15 = 30 minutes.

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