Sports Nutrition | Eating Before Competition | Pre-competition Meals For Athletes - What You Need to Know Taekwondo

Sports Nutrition | Eating Before Competition

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Try looking at the Glycemic Index of foods - this is a measure of how much and how fast food will cause your blood sugar to rise. Although this is very dependent on the individual, there are tables available from many sources that provide a rough idea.

Simple sugars such as candy cause a very rapid increase, but some starchy foods can also cause a very large but slower increase.

It's best to have high glycemic index foods during or after exercise (such as glucose, potatoes, bagels, raisins, oatmeal, and sugar) and stick with low to moderate index foods before exercise (pasta without sauce, chocolate milk, PowerBar, green beans, yoghurt, apples, less ripe bananas), especially if you are eating within 60-90 minutes of the event.

Go easy on high-sugar or high-glycemic index foods to avoid a "sugar crash" that can occur when your blood sugar rapidly rises and then falls again.

Drink extra water the day before, have 2-3 glasses before bed and 1-3 glasses 5-10 minutes before the event and remember to rehydrate after the event!

You should replace every pound of weight lost with at least 2 cups of water, or 3 cups if you have another event on the same day.
Sports drinks are recommended for events lasting longer than one hour to replenish electrolytes lost through sweating and give your muscles the carbohydrates they need to keep working hard.

What to Eat Before Football – the Best Pre-Game Meal

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We are not going to get too scientific here, but carbohydrate is converted to glycogen, which in turn powers your muscle movement. Now, here’s the good news: your body can store glycogen – both in the muscles and in the liver.

When it comes to pre-match meals, starchy carbohydrates are your friend as they break down into glycogen really effectively.

When it comes to pre-match meals, starchy carbohydrates are your friend as they break down into glycogen really effectively.
Starchy carbs include potatoes, bread, cereal, pasta, fruits and vegetables. These foods are digested at a rate that provides consistent energy to the body and is emptied from the stomach in two to three hours

Post-Workout Nutrition: What to Eat After a Workout

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The following lists contain examples of simple and easily digested foods:

• Carbs
• Sweet potatoes
• Chocolate milk
• Quinoa
• Fruits (pineapple, berries, banana, kiwi)
• Rice cakes
• Rice
• Oatmeal
• Potatoes
• Pasta
• Dark, leafy green vegetables
• Protein:
• Animal- or plant-based protein powder
• Eggs
• Greek yoghurt
• Cottage cheese
• Salmon
• Chicken
• Protein bar
• Tuna
• Fats
• Avocado
• Nuts
• Nut butter
• Trail mix (dried fruits and nuts)

Pre-Workout Nutrition: What to Eat Before a Workout

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Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.
If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.
Here are some examples of balanced pre-workout meals:

If Your Workout Starts in 2–3 Hours or More

• Sandwich on whole-grain bread, lean protein and a side salad
• Egg omelette and whole-grain toast topped with avocado spread and a cup of fruit
• Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

• Protein smoothie made with milk, protein powder, banana and mixed berries
• Whole-grain cereal and milk
• A cup of oatmeal topped with banana and sliced almonds
• Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts in 1 Hour or Less

• Greek yoghurt and fruit
• Nutrition bar with protein and wholesome ingredients
• A piece of fruit such as a banana, orange or apple

Post-Workout Nutrition: What to Eat After a Workout

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Sample Post-Workout Meals

Combinations of the foods listed can create great meals that provide you with all the nutrients you need after exercise. Here are a few examples of quick and easy meals to eat after your workout:

• Grilled chicken with roasted vegetables.
• Egg omelette with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole-grain bread.
• Tuna and crackers.
• Oatmeal, whey protein, banana and almonds.
• Cottage cheese and fruits.
• Pita and hummus.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yoghurt, berries and granola.
• Protein shake and banana.
• Quinoa bowl with berries and pecans.
• Multi-grain bread and raw peanuts.

Top 15 Super Foods For Athletes

Health & Fitness Magazine - August 2008

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Tavis Piattoly, MS, LDN, RD

These foods contain the necessary nutrients, antioxidants, anti-inflammatory agents, and anti-cancer properties to improve athletic performance, enhance recovery, minimize muscle damage, improve strength, decrease body fat, build lean muscle, and most importantly, improve overall health.

Oatmeal

Yoghurt

Blueberries

Canned Pumpkin

Wild Salmon

Whey & Casein Proteins

Chocolate Milk           

Spinach

Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)

Omega 3 Eggs

Walnuts

Sweet Potato

Extra Virgin Olive Oil

Extra Lean Protein

Shiitake Mushrooms

What to eat before & after Taekwondo | Power with Purpose

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Time and Food (TaekWonDo)

How soon before a class should I eat?

Food eaten before a class needs time to be digested and absorbed into your body. Absorption varies depending on the type of food eaten and how much.

Foods high in fat and fibre tend to take longer to digest and will most likely make you feel more uncomfortable than you’re training. Large quantities of food can also do this, whereas smaller meals and light snacks can be a better choice, particularly for something as physical as Taekwondo.

A general guide is to have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours before exercise.

What should I eat?

Foods higher in carbohydrates and lower in fibre (making them easier to digest) are a great option to give some energy before a class, there are some different options depending on what time you are going to eat.

Eating 3-4 hours before a class

• -Baked potato + cottage cheese filling
• -Breakfast Cereal with milk
• -Fruit salad (optional with yoghurt)
• -Pasta or rice with a low-fat sauce (e.g. tomato or vegetables)

Eating 1-2 hours before a class

• -Fruit-flavoured yoghurt
• -Breakfast cereal with milk
• -Fresh fruit smoothie
• -A single serving of fruit

How soon after a class should I eat?

As long as you have relaxed, calmed down and your heart rate has come back to rest, you will be fine to eat.
For proper recovery, I suggest you eat around 1-2 hours after a Taekwondo session.
This meal can be a little larger than the food eaten before the session and leave you feeling a little fuller than the earlier meal might have.
This meal should be higher in fibre, protein and good fats. These nutrients will aid in recovery from training and help build lean muscle mass (all the better to kick and punch harder!).

Eating after a class

• – Chicken and fresh vegetables (steamed, boiled or baked)
• – Turkey, ham, chicken, or roast beef sandwich
• – Fresh salad with chicken, tuna or any other sort of meat you might enjoy
• – Soup (Chicken, vegetable, pumpkin)
• – Omelette with vegetables or ham or chicken

For more useful tips have a look at these links

Sports Nutrition | Eating Before Competition

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Eating Before Competition

by Danelle Swearingen

The first and most important thing to remember in designing a pre-event meal is to stick with foods that your body is familiar with. The day of the big game is no time to start experimenting with new meals - always try new things during training first!

Some of the most important reasons for eating well before an event are to prevent hypoglycemia (low blood sugar) and its symptoms such as dizziness, nausea, fatigue, muscle weakness, blurred vision, and indecisiveness; to settle the stomach by absorbing gastric juices and preventing the distraction of hunger; to top off your muscle glycogen stores for maximal energy, and to give the peace of mind that comes with knowing your body is well fueled. (Clark, p. 167)Some guidelines for choosing your pre-event meal are:
Eat adequate high-carbohydrate meals every day to keep glycogen stores full and make the most of your training sessions.

Allow at least 3-4 hrs digestion time for a large meal, 2-3 for a smaller meal, 1-2 for blended or liquid meals, and < 1hr for a small snack. If you are participating in very intense exercise, you may want to allow a little extra time.

If your stomach is easily upset, try liquid meals (shakes, blended meals, etc).
If you eat less than 1 hr before the event, be sure to snack on any "tried and true" low-fat, high-carbohydrate snack.

Limit high-fat proteins such as cheese and peanut butter - they take a long time to empty from the stomach and will slow you down. 

A small amount of low-fat protein can settle the stomach and stay around long enough to prevent hunger - try cottage cheese, 1-2 eggs, and milk and combine it with some sort of carbohydrate for best results.

Try looking at the Glycemic index of foods - this is a measure of how much and how fast a food will cause your blood sugar to rise. Although this is very dependent on the individual, there are tables available from many sources that provide a rough idea. 

Simple sugars such as candy cause a very rapid increase, but some starchy foods can also cause a very large but slower increase. It's best to have high glycemic index foods during or after exercise (such as glucose, potatoes, bagels, raisins, oatmeal, and sugar) and stick with low to moderate index foods before exercise (pasta without sauce, chocolate milk, PowerBar, green beans, yoghurt, apples, less ripe bananas), especially if you are eating within 60-90 minutes of the event.

Go easy on high-sugar or high-glycemic index foods to avoid a "sugar crash" that can occur when your blood sugar rapidly rises and then falls again.

Drink extra water the day before, have 2-3 glasses before bed and 1-3 glasses 5-10 minutes before the event and remember to rehydrate after the event!

 You should replace every pound of weight lost with at least 2 cups of water, or 3 cups if you have another event on the same day. Sports drinks are recommended for events lasting longer than one hour to replenish electrolytes lost through sweating and give your muscles the carbohydrates they need to keep working hard.

Despite the best of intentions, some athletes are unable to eat before events. Studies show as many as 30-50% of athletes have an upset stomach if they eat before an event. This is aggravated in sports that jostle the insides, in less trained athletes, younger people, women, those under emotional or mental stress, those participating in high-intensity exercise, eating high fat or high protein foods, high fibre, high caffeine and simple sugars, and dehydration. 

If you fall into this category, be absolutely sure that you eat very well the day before and also early on the big day if possible (if the event is later on in the day).Specific suggestions for eating before events from Nancy Clark's Sports Nutrition Guidebook:

8am event: Eat a high-carbohydrate dinner and drink extra water the night before, at 

6-6:30am eat a 200-400 calorie meal (yoghurt, banana) and have more water.
10am event: Eat a high carbohydrate dinner, extra water, and have a familiar breakfast by 7am to prevent fatigue.
2pm event: Eat a high carbohydrate breakfast and a light lunch or combine them into a big brunch eaten by 10am. 

Be sure to have a high-carbohydrate dinner the night before, drink extra water the day before and up to noon on the event day.
8pm event: Eat a big high-carbohydrate breakfast and lunch, have dinner by 5pm or a lighter meal by 6-7pm, and drink extra fluids all day.

All-day event: Two days before the event, cut back exercise to rest the body, rest completely the day before, eat a high carbohydrate breakfast, lunch, and dinner the day before and drink extra fluids, eat a breakfast you can tolerate on the day of the event, snack every 1 ½ to 2 hours on carbohydrates during the day if possible, eat lunch if you can, drink fluids before you feel thirsty.

Resources

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10 Healthy Foods That Give You Energy

Use this list to add it to your daily intake and replace some of the other meals.

1. Oatmeal
Start your morning off with whole grains. Carbs are the body’s primary source of energy. And they’re not as evil as you think. Whole grains, like oatmeal, are absorbed slower, giving you a longer-lasting boost. Oats also contain B vitamins like niacin, thiamin, and folate, which work together to help your body metabolize energy.

2. Yoghurt
If you’re looking for a quick boost before a workout, yoghurt is an easy grab-and-go snack. Yoghurt contains lactose, a milk sugar, which is easily used for energy. It also has a good amount of protein, which helps slow down the absorption of that lactose, making the energy boost last longer.

3. Shrimp
Shrimp are low in calories and contain vitamin B12, which helps with energy metabolism. This crustacean also has a nice amount of omega-3 fat, shown to help boost energy and mood.
Worried about the cholesterol in shrimp? Don’t be. The latest Dietary Guidelines Committee Report recommended eliminating the existing cholesterol guidelines (of 300mg per day or less) as the scientific evidence is just not strong enough. They concluded that eating high amounts of cholesterol in foods like shrimp and whole eggs doesn’t raise blood cholesterol.

4. Strawberries
For a quick fix, grab a handful of juicy strawberries—they’re in season right now. Natural sugar from fruit (aka fructose) is a better choice than the kind you’d get in a candy bar since fruit also contains fibre, which helps your body more slowly absorb the sweet stuff.

5. Hummus
Hummus is a Mediterranean dish made from pureed chickpeas, sesame seed paste, olive oil, and lemon juice. Chickpeas are composed of carbs, protein, and fat. This means you’ll get a nice boost of energy from the carbs, while the protein and fat help stabilize blood sugar by slowing down carb absorption. Enjoy hummus as a dip for vegetables or use it as a condiment on sandwiches.

6. Spinach
A recent Swedish study found that nitrates contained in spinach may help increase the efficiency of our mitochondria, which helps produce energy in our cells. Although more research is needed, it’s just another reason to stick to Popeye’s No.1 power food.

7. Almonds
Almonds contain magnesium, an electrolyte needed for proper muscle function. Studies have found that folks with low magnesium levels tend to tire out more quickly during exercise. These babies also provide a ton of B vitamins like niacin, folate, thiamin, and riboflavin, which help convert food to energy.

8. Bananas
This easy-to-tote snack is a perfect pre-workout snack. Not only are bananas brimming with B vitamins and fibre, which help promote long-lasting energy, but they also are a good source of potassium, which helps with muscle function.

9. Popcorn
I’m talking about air-popped popcorn, not the calorie and fat-laden movie theatre popcorn. Many folks are surprised to learn that popcorn is a whole grain. The air-popped version contains about 30 calories per cup, so you can have 3 or 4 cups without thinking twice. Plus, popcorn contains plenty of fibre to keep you satisfied longer.

10. Water
OK, so it’s not food, but it is one of the most important nutrients (yes, water is considered an essential nutrient). With two-thirds of our body made of water, it is important to stay hydrated. Water helps control body temperature, and digestion, and acts as a medium in many metabolic processes in the body, including energy production. Although 8 cups of water per day is the classic recommendation, the amount of water you need varies from person to person. Find out how much water you should drink each day.

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20 Foods an Athlete Would Never Eat

1. Diet Soda

2. Canned Soup

3. Rice Cakes

4. Sugary Cereal

5. White Bread

6. Microwave Popcorn

7. Granola

8. Alcohol

9. A meal without protein

10. Sports Drinks

11. Nutrition Bars

12. Flavoured Yogurt

13. Pasta

14. Fruit Juice

15. Bottled Salad Dressing

16. Flavored Oatmeal Packets

17. Packed Deli Meat

18. Trail Mix

19. Pretzels

20. Frozen Yogurt


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Precompetition meal?

Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. The amount of time it takes for your body to digest food is as follows:

3 to 4 hours to digest a large meal
2 to 3 hours to digest a small meal
1 to 2 hours to digest a blended or liquid food
Less than 1 hour to digest a small snack 

What should I eat and drink for a precompetition meal?

Eat foods that you like and that you usually eat. New foods may cause stomach problems, such as diarrhea or stomach cramps. Your precompetition meal should be high in carbohydrates and fluids. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. Your meal should also be low in fat and protein. Foods that are high in fat or protein take longer to digest than carbohydrates. It may take 5 to 6 hours to digest a meal that is high in fat and protein. 

How many carbohydrates should I have in my pre-competition meal?
Four hours before your event, eat 4 grams of carbohydrates for each kilogram of your weight. To figure out your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 130 pounds, your weight in kilograms is 59. If you multiply 59 by 4, you would need about 236 grams of carbohydrates in your precompetition meal.
Two to 3 hours before your event, eat 2 to 3 grams of carbohydrates for each kilogram of your weight.
One hour before your event, eat 1 gram of carbohydrate for each kilogram of your body weight. 

What healthy sources of carbohydrates should I eat?
The following foods have about 30 grams of carbohydrates:

• ½ of a bagel
• 2 slices of bread or 2 (6-inch) flour tortillas
• ⅔ cup of rice
• 1 cup of cooked pasta or oatmeal
• ½ of a large baked potato or 1 cup of mashed potatoes
• 1½ cups of dry, unsweetened cereal
• 1 large banana or 1 large pear
• 1 cup of applesauce or canned fruit
• 1 cup of apple, grapefruit, pineapple or orange juice

What foods or drinks should I avoid?
Avoid high-fat foods, such as potato chips, french fries, hot dogs, candy bars, and doughnuts. These foods will take longer to digest and may cause stomach discomfort. They may not provide you with enough energy during the competition.

Avoid carbonated beverages (such as soda), because they may cause stomach discomfort during the competition.

Avoid high-fiber foods (such as bran muffins), because they may cause gas and stomach discomfort during the competition.

What kind of liquids should I drink and how much should I drink?
Examples of liquids that you can drink 3 to 4 hours before your competition include water, sports drinks, or juice. During the competition, drink water and sports drinks. For competitions that last longer than 1 hour, be sure to drink liquids that contain carbohydrates, such as sports drinks. You may want to weigh yourself before and after the event so you can replace the liquids you lost. Below are some guidelines for drinking the right amount of liquid.
Drink about 17 ounces of liquid 2 hours before the competition.
Drink 8 to 16 ounces of liquid 30 minutes before the competition.
Drink 14 to 40 ounces of liquid every hour during the competition, depending on how much you sweat. The more you sweat, the more you should drink.
After the competition, drink at least 16 to 24 ounces of liquid for every pound lost during the competition.What other guidelines should I follow?

Eat healthy foods every day so you have enough energy to train and compete. 

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Meal Options

6-8 oz. of lean protein – Grilled chicken, turkey, or fish
1.5 cups of high-fibre rice/pasta
At least 2 cups of vegetables

1-2 Hours Before Game Time/Between Events
“Starch-based meals should be the focus, says Turner. “Foods like lower fiber rice, pasta, and breads are good options.” But don’t pig out—you want enough food to give you energy, but not so much that you feel that burrito bowl sloshing around in your guts during the first quarter of the game. 

Meal Options

Sandwich with turkey and low-fat cheese
Burrito bowl with white rice, chicken, and tomato, but hold the guacamole and sour creamQuicker Options

Lärabars (made with fruits and nuts)
RxBars (egg whites, fruits, and nuts)
CLIF Bars
String cheese
Greek yoghurt


“Focus on quick-digesting snacks,” says Turner. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. Fruits can be incredibly helpful in regards to hydration at this point, including watermelon, cantaloupe, oranges, and grapes.”

Here are some of the options that Turner recommends when you’ve got one hour between practices/games/events:

Water
Peanut butter and jelly sandwich
Bagel with butter
Low-fibre cereal bars (Turner recommends Honey Nut Cheerio cereal bars or a Nutrigrain bar)
8-16 oz of sports drink
Peanut butter protein balls (Try out this recipe for protein balls that you can use to fuel up before game time)
Low-fat Greek Yogurt with cereal on top
Quick Oats cooked with low-fat milk or water



30 Minutes Before Game Time

Quick Options

Saltines
Pretzels
Bagel
Cereal with low-fat milk
Sports energy chew (2-3 pieces)
“Low-fiber carbohydrates like pretzels, saltines, and bagels are great choices to top off energy with less than 30 minutes to go before a game,” says Turner. “It’s true that some active people still may have trouble tolerating these, so if you’re one of those people, small amounts of sports energy chew or even Swedish fish can be eaten instead.”

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How Your Body Creates Energy For Taekwondo

There is a whole wealth of information in regards to exercise physiology via the web, media etc. but even the most basic info can be confusing. In this article, we look at how the body creates energy for Taekwondo training and competition.

Energy is important for a whole host of bodily functions including growth and repair. However, it is a muscular contraction that is of most interest to the Taekwondo athlete/coach when we talk about energy systems. Now most good coaches will know about this ‘magical’ compound found within the body that seems to be mentioned over and over again: Adenosine Triphosphate or ATP. For those of you who have never heard about this before or want a more basic understanding of ATP read on…

ATP is stored within the body naturally and is responsible for powering all muscular contractions, whether this be during a singular Taekwondo kick or a 26-mile marathon race. However, the body only stores small amounts of this compound in the body – just enough for a few seconds of activity. ATP must be replaced on a constantly ongoing basis for the exercise to be prolonged. It’s replenished by a number of sources most notably: Creatine Phosphate (PCr), Carbohydrates, Proteins and Fats.

PCR is another substrate found within the body’s cells naturally which can be used to rapidly replenish ATP. However, just like ATP, PCr runs out very quickly and the body looks for the next available energy source which is carbohydrates. This is the idea behind using creatine as a sports supplement. Look at our Taekwondo Nutrition page for more details on this.

Carbohydrate is used by the muscles and the liver and converted into glycogen. Glycogen can then be used to form ATP and in the liver, it is formed into glucose (the body’s natural sugar) and transported to the muscles via the bloodstream (i.e. blood glucose levels). Carbohydrate releases energy much more quickly than proteins and fats.

Protein is used as a source of energy within the body mainly during prolonged activity. To put it simply protein is broken down into amino acids and then converted into glucose. Protein cannot supply energy to the muscles at the same rate as carbohydrates but is essential for muscle repair and maintenance and is an important recovery aid, especially during the training phases of hypertrophy.

Fats are stored mainly in the adipose tissue throughout the body. The process of ‘breaking down fats to form energy (ATP) is complex and the energy

Game Day Nutrition Tips for Young Athletes

Snacks and carbohydrates, for every 1 kilogram in the body eat one gram of carbohydrates

WHAT YOU NEED TO KNOW: Why are healthy snacks important?

Eating a healthy snack before exercise will give you energy. Eating a healthy snack right after exercise can keep you from overeating during mealtime. 

What snacks should I avoid?

Avoid snacks that are high in fat and sugar. Some examples are doughnuts, cookies, potato chips, candy bars, and sodas. These foods are low in healthy nutrients. They may not give you the energy you need to perform well during exercise and sports competitions. 

What kind of snacks should I eat?

Eat snacks that are fast, easy, and healthy. You will have to plan these snacks ahead of time and have them available when you need them. This will make it easier for you to fit in healthy snacks during a busy schedule. Choose snacks from all the food groups to get a variety of nutrients throughout the day.

Apple or banana slices and peanut butter

Whole-grain crackers and cheese

Carrot and celery sticks with dressing

Cottage cheese or yoghurt with fresh or canned fruit

Energy bars, breakfast bars, or granola bars.

Crackers and hummus (garbanzo bean dip)

Trail mix with nuts and dried fruit

Whole-grain bread or bagel sandwich (with peanut butter, turkey, lean roast beef, or tuna)

What are some other tips for eating healthy snacks?

Some snacks will need to be kept in a refrigerator or in a cooler with ice so they will not spoil. Make sure these foods are not at room temperature for more than 2 hours. After 2 hours, bacteria can grow in these foods, which can make you sick. Food that should be kept cold includes milk and dairy products, such as cottage cheese and yoghurt. It also includes salads or sandwiches made with meat, fish, or poultry.

If you are trying to control your weight, eat a snack before you get too hungry. This will keep you from eating too much later in the day. 

What snacks should I eat right before a sports competition?

The snack you should choose before a competition depends on how long you will be exercising. For competitions that last longer than 1 hour, choose carbohydrates that your body digests slowly. Some examples are yoghurt, bananas, oatmeal with milk, apples, and energy bars.

 If you will be exercising for less than 1 hour, choose carbohydrates that your body digests quickly. Some of these foods include crackers, bread, and English muffins.

Eat snacks 1 hour before a competition to prevent hunger and low blood sugar. A drop in blood sugar can make you feel lightheaded and tired. 

Eat 1 gram of carbohydrates for each kilogram of your body weight. To figure out your weight in kilograms, divide your weight in pounds by 2.2. If you weigh 70 kilograms, you should eat 70 grams of carbohydrates.

Avoid foods high in fat, sugar, or fibre before you exercise. High-fat foods take longer to digest and may cause stomach discomfort. High-sugar foods may cause your blood sugar to drop quickly during exercise. High-fibre foods, such as whole-grain bread and cereals, may cause gas and stomach discomfort.

Eat snack foods that you are used to eating. It is best not to try a new food before a sports competition. Each person digests food differently. Certain foods may cause stomach cramping, gas, or diarrhea. This may cause you to slow down or even stop the competition. Try new snack foods on a different day.