In this episode I discuss my current training regimen, why I decided to change course and not continue training for my next bodybuilding competition, and how and when it may be appropriate for you to recourse your training plan.

Protein-based Snacks

Hard Boiled Eggs – My go-to protein snack! If you’re saving on fats, you can eat just the whites as well.

Protein powder – You can add it to yogurt from Starbucks, mix it into an iced coffee or latte, or just with almond milk or water. I also pack protein powder when I travel. This will be perfect after your morning workout, and to bring with you while away from your hotel and sightseeing!

Salmon or Tuna pouches – They can be used as snacks, or in place of a meal on the go. Skip the flavored varieties as they usually have added sugar and things you don’t want.

Beef/Turkey Jerky – A good high protein option to keep you satisfied between meals. Make sure you get one with low carbs, like 5-6g per serving

Cottage Cheese or Greek Yogurt – You can mix in your favorite nut butter,  fruit, cinnamon, chia seeds, or your choice of sweetener.

PB Protein Balls – A simple recipe to throw together and keep on-hand. Recipe below.

PB Bites Recipe

Ingredients

  • 2 scoops Protein Powder
  • ½ cup Quick Oatmeal
  • ½ cup Peanut Butter
  • Splash of Almond milk to moisten dough.

Directions

Mix all ingredients in bowl. Use your hands to make sure it mixes well. Makes 12 balls, weighing 25g each

Macros

Protein 6.5g
Carbs 4g
Fat 4.5g

Recipe from I Heart Macros.

Carbohydrate-based Snacks

Low Sugar Fruits and Veggies – avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes

Popcorn – A good snack option to satisfy your salty/crunchy cravings. Make sure to look at the label to make sure the fat content per serving isn’t too high. Around 10-14g is good per serving.

Rice Cakes – These are great by themselves or topped with avocado, cottage cheese, or peanut butter.

No-Bake Energy Bites – Great afternoon, pre-workout or post-workout snack! Recipe below.

No-Bake Energy Bites Recipe

Ingredients

  • 1 cup – Old Fashioned Oats
  • 1/2 cup – Natural Peanut Butter
  • 1/3 cup – Honey
  • 1 scoop of Your Choice of Protein Powder
  • 1/2 cup – Semi-Sweet Chocolate Chips
  • 1/2 cup – Coconut Flakes
  • 1/2 cup – Ground Flaxseed
  • 3 tbsp – Water

Directions

Place all of the ingredients together in a large bowl, and mix together. This may take a while, but have patience! Once all of the ingredients are mixed thoroughly roll into Pop them in the fridge for 30 minutes, and then enjoy as a pre or post-workout snack! 15 individual servings or ‘bites’.

Macros

Protein 5g
Carbs 17g
Fat 10g

Recipe from BDawnFit.com.

Fat-based Snacks

Pistachios – Pistachios are a good, low sugar option. Having to open each one prevents you from overeating.

Your favorite nuts or seeds  – You really can’t go wrong, as long as you measure out an appropriate serving.

Nut/Seed Crackers – I don’t have a go-to recipe for these, but a simple Google search of “Paleo Seed Crackers” will give you plenty to choose from. Like this one from PaleoGrubs.com: Nut and Seeds Crackers Recipe

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