There are lots of snacks that give an energy boost, but the extra energy fades quickly and you’re often more tired than you were previously. If you’ve eaten a candy bar, donut, or other sweets for a quick fix, you’ll get just that, a quick, short-lived increase in your energy. You also may end up with the shakes. Here are a few treats that can keep you energized longer and are far healthier.
Pre-workout snacks are meant to boost energy and are healthy options.
About a half hour before your workout, eat a pre-workout snack that combines protein and carbohydrates. The carbs give you quick energy so you don’t hit the wall during the workout. The protein provides longer-lasting energy and aids recovery. One option is plain Greek yogurt with fresh berries or other fruit. Make sure the yogurt is full-fat and has no added sugar. Mash a banana in the yogurt before adding the berries to create a creamier snack. Toss on a few nuts for more protein.
Make a salad in a jar ahead for a mid-morning or mid-afternoon snack.
Your salad in a jar can be leftovers from the previous night. It can contain a layer of vegetables, brown rice, quinoa, leafy greens, and chicken or beef from the day before. You can cut a hard-boiled egg into the mixture for extra protein. Top it with a light dressing of vinegar and oil. You can also pair the hard-boiled egg with a bowl of fresh fruit.
If you don’t have a refrigerator to store your food, consider homemade trail mix.
The trail mix and granola you often buy in the store are just candy that’s wearing a disguise. It’s often high in sugar and low in beneficial nutrients. Making trail mix is simple and you can store it in plastic bags in individual portions. Include ingredients like nuts, bits of dried fruit, seeds, and some delicacies like a few morsels of dark chocolate or some small pretzels. If you’re dieting and want more bulk, add air-popped popcorn.
- You can buy protein bars or trail mix, but always read the label to make sure they don’t have a high sugar content. Ones sweetened with figs, dates, or other fruit rather than sugars are healthier. Look for a source of protein, like nuts or nut butter.
- Have grab-and-go snacks prepared in the fridge and ready to eat. Veggies and dip, cubed melon, or fresh fruit combined with your favorite cheese make a good snack that’s always ready.
- A bowl of cottage cheese topped with fresh fruit or unsweetened applesauce makes a quick and easy energizing treat. The cottage cheese provides protein, while the apples produce the quick energy.
- Freeze half a banana on a popsicle stick and dip it in a small container of microwaved dark chocolate chips. It’s now a snack that’s a pick-me-up and tastes indulgent.
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