Quick Snack Ideas

“One of the biggest mistakes I see athletes make is their snack choices”, says sports dietitian and Fuel2Win Founder, Molly Morgan. Most athletes need snacks to help meet their daily energy needs yet often snacks are being skipped or comprised of sub-optimal options.

Here are some quick snack ideas to stock-up on and bring along or grab when you are on the go!

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Banana + Peanut Butter

A super simple snack is a banana + peanut butter. It delivers a combination of quality carbs, protein, and healthy fats. Plus bananas are rich in potassium, which is a key mineral for muscle contraction and for fluid balance.

To make this an easier snack for the car, opt for single serve cups of peanut butter. Then you can just dip the banana (carefully) right into the peanut butter or keep a plastic knife with you to spread the peanut butter.

Hummus + Chips

Hummus + Chips

Protein-rich hummus is a perfect snack, pair it with whole grain chips or even sliced veggies like red pepper, cucumbers, or baby carrots.

Also look for single serving cups of hummus which are perfect for travel.

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Snacks PB Stuffed Bars

These bars are simply delicious and really filling! The first ingredient is peanut butter and the coating is oats and oat flour-based. Each bar has 170 calories, 3 grams fiber, and 4 grams protein.

They are also available in honey almond butter!

Products Worth a Try for Athletes

When it comes to fueling athletes there are products on the shelf that are definitely worth a try to give your body a boost of the energy it needs to fuel and refuel the body. Here are a couple of product picks from our founder and sports dietitian, Molly Morgan for athletes to consider adding to their routines!

Kind Bars - perfect for on the go fruit boost

Kind Bars - perfect for on the go fruit boost

PRESSED BY KIND BARS

These Pressed By KIND bars are a perfect way to boost fruit intake for busy days. Each bar has 2 servings of fruit and there is no added sugar. Pictured here is our founder’s favorite variety - Mango Apple Chia!

What we love is that each of these bars has only about 100 - 110 calories and delivers 3 - 4 grams of fiber; the fiber component is key for athletes to help balance blood sugar levels and provide longer lasting energy. Click here to check out the line-up of Pressed by KIND bars. Note - these are also available for purchase at stores like Target and Wegmans.

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EPIC BARS

Epic bars are a protein-packed snack and great for on the go days. Each bar delivers 7 - 13 grams of protein. Plus they don’t need refrigeration and are perfect to throw in your workout bag or back pack. Visit Epic.com to check out all of the different flavors available! Note - these are also available for purchase at stores like Target and Wegmans.

BEETS

If you are short on time to roast up a batch of beets, instead grab a package of Love Beets. They come in delicious flavors or plain and make a great side dish at meals or event a salad topper. Beets deliver important compounds to boost performance.

For more on the latest in beet and performance research, check out our recent Spotlight on Beets blog post.

Yum! Chickpeas - a perfect on the go snack

Yum! Chickpeas - a perfect on the go snack

CHICKPEAS

Take chickpeas with you! Buy bags of roasted chickpeas for a perfect snack that delivers fiber and protein for longer lasting energy. Plus they deliver important nutrients including: iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. In fact, one serving on roasted chickpeas has 8% of the Daily Value for iron.

Check out these fun ideas to add-in chickpeas from our recent blog post - click here.

KLEAN ATHLETE VITAMIN D

When you can’t routinely be out in the sunlight, adding in vitamin D is important for many reasons: first is that there are very few foods that naturally deliver vitamin D and that vitamin D plays key roles in the body, especially for athletes. Vitamin D can keep your immune system strong and has links to musculoskeletal strength, and physical performance.

To add in vitamin D, we recommend checking with your health care provider first before adding any supplements to your routine. For athletes completing at elite levels or pro levels, always choose a 3rd party certified supplement (like NSF) to ensure that the product is free of banned substances. Fuel2Win is an affiliate with Klean Athlete and you can get a 15% discount. Click here to purchase from Klean Athlete.