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|  Dispelling the Snacking Myth Denise Feeley, MS, RD September, 2001 For the Washington Running Report
For some reason, snacking has earned a bad reputation. Many of
my clients are embarrassed when they tell me they snack between
meals. Obviously, they feel like they are doing something wrong.
I must admit, at times when I snack I can hear my father
saying, "Don't eat before supper, you will spoil your appetite!" Snacking is a good way for you to meet your energy and nutrient
needs and to feel satisfied until your next meal. It is better
to not let yourself get too hungry, which usually leads to
overeating at your next meal. The key is to choose healthy
snacks and not the traditional high fat, high calorie, low
nutrient snacks that most Americans eat (potato chips, corn
chips, soda, and cookies). The type of snack to consume depends on how much time before
your next meal and whether you are planning to exercise within
the next couple of hours. If your meal is not for several hours,
consume a snack that contains protein as well as carbohydrate.
Protein takes more time to digest and will keep you satisfied
for a longer period of time. If you are planning to exercise
within a couple of hours, a high carbohydrate snack is
recommended. Carbohydrates are broken down quickly and will more
than likely not be in the stomach by the time you exercise.
Running with food in the stomach may cause cramping or nausea.
Consuming carbohydrates before you run will also give you an
extra boost of energy and delay the depletion of your glycogen
stores. Don't feel guilty about snacking, it may be helping you meet
your nutrient needs and may even boost your running performance.
The following is a list of some suggested healthy snacks to meet
your snacking needs. High Carbohydrate Snacks:
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