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Fuel Up Snacks Review

Kit Bag Essentials For On The Go


As a tennis player, I know that carbohydrates are KING prior to and during exercise. The intermittent nature of tennis, as well as other sports such as netball, football, rugby and hockey for example, means that energy needs to be generated rapidly to fuel the work of the brain, muscles and organs. Carbohydrate is broken down into glucose in the body and then stored as glycogen in the liver and muscles if not used immediately. The stores of glycogen are limited and so it is important to keep topping up the glucose in the body so that sufficient energy can be generated when required. Consuming a snack high in carbohydrate around 30 mins to 1 hour prior to stepping on the court helps me to make sure I can maximise my performance, both physically and psychologically.


Fibre is unable to be broken down and absorbed by the body so it slows down the digestive process. Although this is why fibre filled snacks are more beneficial for general health, due to the control on blood sugar, a tennis player needs to have digested any snacks they are consuming within the hour prior to exercise, by the time they step on the court. Therefore, it is important to avoid high fibre snacks close to exercise. Avoiding protein and fat within such a time frame is also recommended due to the length of time it takes to digest and absorb these nutrients, as well as the fact that these nutrients are not as effective for energy production as carbohydrate.


Here are 10 choices for pre-training or competition fuel up snacks ranked on macronutrient content (carbs, protein and fat) and taste.


Snack number 1 is not to be missed! Perfect if you're looking for a substantial fuel up snack for a range of diets. Click on the title of any of the snacks to buy a batch.



The products below are independently evaluated and recommended by a SENr registered sport nutritionist.


 

These bars taste like little cake bites without all the sugar. However, with only 128kcal per bite and 14g of carbohydrate (3.8g sugar), they are not the most substantial as a fuelling snack before high intensity exercise. They do not contain any artificial colouring, flavourings, preservatives or sweeteners but do contain palm oil. With a lot less sugar than similar bars, due the naturally sweet chicory root fibre, as far as cereal bars go, these are a better choice as a snack along side a cup of coffee, or as part of a lunch box.


 

Super sweet, with a chewy texture, these bars are certainly delicious. However, with added emulsifiers, flavourings and palm oil, they are not the best for your body and in particular your gut health. With 21g of carbohydrate (10g sugar), they will provide your muscles and brain with energy though.


 

Trek protein energy bars have a high carbohydrate content of 27g (24g sugar) per bar. However, with 10.7g protein per bar, they are much more useful as a post-exercise snack when both high carbohydrate and high protein consumption is important. Within 30 minutes to 1 hour prior to a tennis match or during the match, which is when I'd be looking to have a fuel up snack, I look to avoid protein as this macronutrient takes longer to digest and absorb. I do not wish to still be using energy for digestion when I step on the court, as I want as much energy as possible directed to my muscles, brain and organs. Protein consumption this close to exercise would likely also cause gastrointestinal distress, with stomach pains decreasing my performance. These bars are vegan, gluten free and count as one of your 5-a-day.


 

A chewy, moist texture makes you feel like you're having a tasty, chocolatey treat. They are pretty filling, which is likely down to their higher protein content (10g) coming from soy protein, and the rich fibre content from the rolled oats. With the high carbohydrate content of 38g (17g) per bar, these bars are my go to for post-exercise. I would tend to avoid these in close proximity prior to exercise to prevent any gastrointestinal distress due to the protein content. I also find these too dense during exercise but will have them in my kit bag for as soon as I've finished to begin to refuel. I also love the fact they are full of natural ingredients such as cocoa that is rainforest alliance certified, nuts, dried fruit, rolled oats.


 

Nakd bars count as one of your 5-a-day and contain all natural ingredients. There are no added sugars and are suitable for vegan, dairy free and gluten free diets. I love the different flavours available, with the Blueberry Muffin and Lemon Drizzle bars literally tasting like the cakes! The main downside to using these bars as a fuel up snack is that they are quite small, with only ~19g carbohydrate (18.2g sugar) and 128kcal per serving. Prior or during high intensity or prolonged exercise, one bar would not be enough to optimally fuel and so would need to be paired with another high carb snack.


 

Belvita Blueberry Bakes are made of whole grains and added vitamins therefore, are promoted as being 'healthy'. However, this is not necessarily the case due to the added artificial flavourings and palm oil. They also contain emulsifiers, which can have a negative impact on gut health leading to lower nutrient absorption. Nevertheless, in terms of fuelling your body, this snack contains a substantial amount of carbohydrate per serving - 32g (11g sugar).


 

Containing 21.9g carbohydrates (8.8g sugar), these bars have a chewy texture and a strong, sweet fruity taste. With wholegrain oats, dried fruit and fruit purée pieces, these bars do not contain any artificial flavours, colours or palm oil. They are also suitable for vegetarians. I don't find these bars too filling and they are easy to get down, therefore, I'm more likely to use them when I just feel I need a small boost for my energy stores before stepping on the court.


 

A big sweet fan? This snack is for you. Purely baked fruit, that literally taste like gummy sweets! Urban fruit packs count as one of your 5-a-day, are vegan and gluten free. I find this snack really useful if I do not feel like eating due to nerves for example. They are really easy to consume and do not leave me feeling heavy. With 24g of carbohydrate in a 35g pack, I would consume these alongside a homemade sports drink if I do not feel like eating anything more dense. They also make a great on court/during exercise snack because they're so easy to take in, digest and absorb. Nevertheless, their very high sugar content (20g per 35g serving), means they should be paired with a high protein food, such as yoghurt, if consuming as a day-day snack to limit a blood sugar spike.


 

As per the name, these Nature Valley Crunchy Oats and Honey bars have a yummy crunchy texture with a super sweet honey taste. Each pack contains 27g of carbohydrate (11.3g sugar) with low protein and fat content. They are lactose free but do contain nuts and are not suitable for gluten free diets. A snack prior to high intensity exercise, is recommended to contain 0.5-1g of carbohydrate per kg body mass, so I like to pair this bar with a banana to ensure I'm topping up my glucose stores sufficiently.


 

My favourite fuelling snack, also loved by a range of high level athletes. These Get Buzzing Flapjacks are low protein, low fat, 100% nut free, gluten free and contain dried fruit, which contribute towards 1 of your 5-a-day. Not only are they packed full of carbohydrate with 41.2g per bar (24.7g sugar) the ingredients list is small and all natural, with no artificial colourings, flavourings, preservatives or additives, so I know I am fuelling my body with the purest of ingredients. The sharp fruit flavour, along with the dense, sticky oats, means these delicious flapjacks are my go to fuel up snack prior to a tennis match or any intense or prolonged exercise. I also use these bars in between matches of close proximity when I do not have time to consume a meal as they are filling but easily digestible. However, I would not consume these often as a day-day snack due to the high sugar content.







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