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  • Writer's pictureChristie Robson

My must-have snacks

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




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

  • Chocolate Protein "Mousse"

  • 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)

  • Hot cross bun + milky drink and or energy 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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