A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast. If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too. Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.
So, with that in mind, here are some favourite healthy snacks for you…
The perfect 4pm snack – a high protein Greek yoghurt with fruit for energy or with nuts or two teaspoons of almond butter for added healthy and filling fats.
2. Hummus with Veggie Sticks
This is a great savoury option which ups your veg intake for the day and includes some protein from the hummus. Make it a daily habit.
3. Rice Cakes with Apple and Peanut Butter
Another great carbs/protein/fat combination which is perfect to fill the afternoon flat spot, especially if you have an afternoon training session. If it is a light training day, skip the rice cakes and spread peanut butter straight on the apple slices.
4. Berry Protein Smoothie
A small glass of smoothie before an evening training session with give plenty of carbs without weighing you down. Try banana, berries, protein, and milk for a quick energy boost. Here is our favourite Berry Protein Smoothie Recipe
5. Banana & Peanut Butter
Bananas are also perfect for fuelling your body with simple carbohydrates as well as potassium. Eat a banana with peanut butter about 30 minutes before your workout to ensure that you have the perfect level of protein, carbs, and potassium on board when your workout starts.
6. Protein Bar
Whether you like your bars homemade or bought, protein bars are perfect for a pre- or post-workout snack. Look for one with carbohydrates if you’re having it before training. Also, watch that added sugar! There’s no reason to add junk to your snacks. Remember, natural is best. Try our No Bake Protein Bar recipe.
7. Toast & Boiled Egg
One slice of whole-grain toast with a hard-boiled egg will give you the perfect combination of protein and carbs to provide you with that extra boost during your workout. Remember to eat more substantial snacks like this thirty minutes to one hour before the start of your workout.
8. Protein Balls
Home-made protein balls are one of the true joys in life! They can be delicious and nutritious at the same time with plenty of protein and carbohydrates to give you a boost. Try our famous Bindi Chocolate Protein Balls, or our Lemon & Vanilla Bites.
9. Raspberry Protein Bread
Like banana bread but with raspberries and chocolate protein powder, this delicious baked loaf it perfect to slice and freeze. Enjoy one with a cup of green tea in the afternoon! Try our recipe here.
10. Falafel balls + Tzatziki
If savoury is more your thing, reach for some warmed falafel balls and dip them in tzatziki. Both can be homemade, but there are some healthy and quick store-bought options available too.
When planning your meals, remember to think about a serve of protein (this can be easily added to many of the meals above), a serve of carbohydrates (go for the rice on heavier training days, and carb-rich veg on lighter days) and plenty of veg for all the nutrients and fibre you will need.
Remember, meal planning and prepping doesn’t need to be complicated, but it can be a game changer when it comes to your nutrition and therefore your peak performance!