Snacks between meals and around training are great for many athletes and active people.
Having a range of protein rich and quality carbohydrate rich snacks handy can help optimise your protein across the day to recover better and build lean muscle; plus, combining protein and carbohydrates helps maintain energy levels and reduce that 3pm (or 2pm) slump!
Here's a list of my favourite snacks I keep handy and also recommend to my athletes. There's something for everyone! Ready-to-go packaged snacks, homemade goodies and quick put-together options. If you're unsure what's best for your goals - comment below or reach out.
Enjoy!
Homemade Snacks
Muffins - such as white choc raspberry or my Lemon Delicious Muffins
Anzac / oat based cookies - recipe here
Boiled egg on toast or split over grain crackers
Energy bites / bliss balls/ Protein balls
Banana bread - aka. Naanaa Bread
Savoury Muffins
Toast with boiled egg + sliced cheese + optional avo, tomato, and / or hummus
Carrot Cake Muffins (with optional cream cheese icing)
Apple Crumble served with Greek yoghurt
Put-together Snacks
Toast with peanut butter and sliced banana (either 1 slice with half banana or 2 slices with 1 full banana)
Raisin toast with yoghurt/ cottage cheese/ cream cheese (either 1-2 thick cut or 2-3 thin sliced)
Baked beans on toast (110g tin or 220g tin with 1-2 slices toast)
Tuna on crackers
Snack plate: ~5 dried apricot halves + handful of nuts (roasted or salted) + corn chips or crackers with sliced cheese or hummus
Yoghurt + fruit/ frozen berries + muesli or oats
Smoothie: banana + milk + berries + optional cinnamon, chia seeds, oats, protein powder
Cottage cheese with berries and honey served on crackers or toast
Milk and milo
Snack plates are a great way to graze and get a variety of nutrients in. Especially with nuts and dried apricots - a great way to boost iron intake!
Packaged Snacks
Single serve yoghurt tubs (Greek or high protein) - pair with fruit and or muesli / quick oat sachet (great pre training snack!)
Popcorn (lightly salted or sweet 'n' salty)
Roasted chickpeas or fava beans (such as Happy Snack Company)
Muesli bars
Nut bars
Trail mix or nut boxes (single serve ones)
Bliss balls/ energy balls/ smooshed balls (such as Carman's Kitchen or Tasti Wholefoods Smooshed balls)
Cheese and cracker packs
Hummus dip and cracker packs
Crackers with 2 x mini cheese rounds or sliced cheese
Tinned tuna, salmon or tinned beans (like Edgell's)
Rice pudding - great pre-training snack!
Scroll, finger bun or hot cross bun from bakery
Milk tetra pack / bottle like Breaka milks, Rokerby Farms, Sustagen, Milo or Up & Go
Milky coffee/ chai / milkshake out at your favourite cafe (and a muffin, slice, toast, cookie) - it's about balance remember!
Happy training and eating,
Christie
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