Be Prepared – Emergency Snacks foods
by Ryan Fernando
I work with many superstar athletes, from Olympic medals, to Guinness Records
and hours of sweat, not to mention blood, these athletes have their lives focused.
Focused on training, sleeping and eating.
Every Athlete has a requirement in terms of calories. This is met by eating structured
meals during the day and special importance is given during Pre and Post
training or game schedules.
Its easy when you are in your home base, however when athletes travel, as a sports
nutritionist I realise the ability to carry ones cultural food or favourite dishes
is hindered. Athletes have to depend on hotels or local caters to deliver their
food. So in crunch times when athletes travel my favourites are to put them on
smaller snacks through the day:
One of my strategies is to allow multigrain biscuits such as Sunfeast Farmlite Biscuits, as an option to ensure that
nutrients & calories can be delivered as a back up option. My favourite are Whole
Wheat, Ragi and Oats biscuits.
Ready to cook Oats & Corn, wheat and ragi flakes
Another option that I make all my athletes carry in their sports kit are packets
of ready to cook oats. This is a failsafe and can be easily made using the kettle
in the hotel room.
Cornflakes, Wheat flakes, Ragi Flakes and Puffed Rice are
easy to carry, easy to prepare and are emergency foods for the travelling athlete.
Dry Fruits and Nuts
Dry Fruits are the best long term option for any athlete. Even Working Warriors
who are traveling not for sports but for business can dig into mini bags of Nuts.
My favourites are Walnuts, cashew nuts, almonds and pistas. My recommendation is
do a handful at max of a mix of these nuts.
All the Berries You Can Eat
Berries are the ultimate winner in my guidance book. Blueberries, strawberries,
black currants, mulberries and cranberries are a few of the many berries that can
jump start your energy levels. I like berries because they are classified to have
high ORAC scores ( ORAC is oxygen Radical Absorbance Capacity). ORAC scores in simple
English means that the higher the ORAC scores of a food, the better the cleaning
properties of the food. Imagine high ORAC berries as your local municipal agency
that is responsible to pick up your garbage everyday. Berries are the perfect cleaners
in our bodies.
In all, the above foods can be eaten as whole or sole, can be added to other foods
to bump up the flavour, taste and nutrition. It's important to remember to always
carry an emergency snack with you. You never know when you will be called upon to
play for the country!