The stuff you need to get from snacks, tends to be found in the types of food we all want to eat more of anyway.

That starts with carbohydrates. The latter, which are found in foods like oats, sweet potatoes, brown bread, rice and pasta, take time to break down and release energy over a longer period than simple carbs. You want sugar, in fact. It might be public enemy number one when it comes to health columns right now, but during intense exercise sugar is crucial to topping up your energy levels.

Another ingredient to look out for is protein, which is necessary to repair and rebuild muscles after a tough workout. People who train regularly have significantly higher protein requirements than those who live a sedentary lifestyle.

Finally, keep an eye out for electrolytes like sodium and potassium in your snacks. When you engage in sweaty activity you lose a lot of salts, which means rehydrating properly requires more than just water.

Here at Veloforte, we believe that natural, real-food snacks perform best. Discover our full energy snack range , designed to meet the needs of athletes and adventurers.

Natural, Powerful and DeliciousVeloforte exists to help active people fuel better. By Team Veloforte June 28, Cart 0 items. FREE shipping will be applied at checkout Sorry, looks like we don't have enough of this product. Your cart is currently empty. Shop by Health Goal. Items Free.

Checkout Free. peanut butter Berries natural sugar and fibre Seeds protein and unsaturated fat Dates sugary energy Read on for more information on each energy snack, shop our full range of energy snacks , or use our quiz below.

Find your perfect energy snack Simply complete our 2-minute quiz to find the perfect natural energy snacks for you. Natural energy bars Energy bars designed for endurance sports are the most convenient way to give your body what it needs during long runs and rides.

Gluten-free and vegan , these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter.

And they taste like cookie dough. Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier. Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar. Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

Simply pick a dipper of choice apples and bananas are always winners , put a few scoops of nut butter in a small Tupperware, and hit the road. Worried about your banana being ripe in time?

Speed things up by packing it in a paper bag. Avoid the mess and reap the nutritional benefits by packing dried fruit instead. Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving.

Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. Sugar-sweetened beverages and weight gain in children and adults: A systematic review from to and a comparison with previous studies.

DiNicolantonio JJ, et al. The evidence for saturated fat and for sugar related to coronary heart disease. Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day.

Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag. Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients green beans, sweet potato, apple… oh my! and have control over the amount of sodium and fat in each batch.

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing. But for those days when a long commute or harried errand-running mean your cup of yogurt would die a sad, slow death in your car, stock up on these fridge-free portable snacks.

Your health and your taste buds will thank you. Because days are long, and snacks are easy. We give you 21 options for gusto on the go. The Ayurvedic diet is a holistic approach to nutrition rooted in Ayurveda, an ancient Indian system of medicine.

It emphasizes balancing individual…. Carb cycling is a dietary approach that involves alternating between high and low carb days to optimize energy levels, fat loss, and muscle…. Here's how and if! it works. But is it healthy? Spoiler alert: No. Read on to find out more! Muscle milk is a popular workout recovery drink.

While it offers some protein-packed perks, it's important to understand the downsides — like…. Hydroxymethylbutyrate HMB is a popular supplement for those seeking muscle gains and fast workout recovery. This is especially true when fiber is paired with protein and healthy fat, like in these snack ideas.

There are several ways to pair fruit and whole grains together for healthy, high-fiber snacks. For example, you can make baked oatmeal, overnight oats or whole-grain toast topped with fruit.

Adding a fiber-rich spread like nut butter or seeds can boost the gut-healthy potential. Opt for high-fiber fruits like berries, apples, pomegranates, pears or bananas.

Pictured Recipe: Apple Pie Energy Balls. Energy balls are like the no-bake cousin of granola bars. They're easy to make and combine several high-fiber ingredients like oats, nuts or nut butter, seeds, dried fruit and chia seeds. Bonus: They can be made ahead and are portable for something delicious and satisfying between meals.

We have a wide variety of energy ball recipes , from Blueberry-Lemon to Peanut Butter-Chocolate, so you can choose flavors that meet your preferences. Pictured Recipe: Black Bean Hummus.

From hummus to guacamole to salsa, many delicious veggie-based dips are perfect for snacking. Make a big batch at the beginning of the week so it's ready in a pinch when hunger strikes.

Dipping with more vegetables or whole-grain crackers can up the fiber in your snack even more. Pictured Recipe: Lemon-Parm Popcorn. Did you know that popcorn is a whole grain?

Due to its high fiber content, popcorn is one of the best snack options for weight loss if that's your goal. Add spices, herbs and seasonings to amp up the flavor and make this snacking favorite even more fun.

It's great for when you want a lower-calorie snack with a large serving size. Pictured Recipe: Really Green Smoothie. Smoothies are not just for breakfast—they make great snacks too. You can easily add lots of high-fiber ingredients like fruit, vegetables, greens and chia seeds.

Get creative with what you have on hand and experiment with new flavors to help keep it exciting. And if you want to prep ahead, we even have some Make-Ahead Smoothie Freezer Packs that are perfect for grab-and-go. Pictured Recipe: Everything-Seasoned Almonds.

Nuts are packed with fiber and offer many health benefits, including promoting heart health, reducing diabetes risk and fighting inflammation.

Read on for more information on each energy snack, shop our full range of energy snacks , or use our quiz below. Simply complete our 2-minute quiz to find the perfect natural energy snacks for you. A banana contains around 30g of carbs, naturally depending on the size of that banana, around half of which is sugars.

Energy bars designed for endurance sports are the most convenient way to give your body what it needs during long runs and rides. But far too many of the energy bar options available are chock full of artificial ingredients.

These are often fairly unpleasant to eat and, more significantly, can play havoc with your stomach, which is the last thing you want, particularly during a race. Different varieties provide different benefits, but nuts have a few common traits that make any kind a useful snack for athletes to have on hand.

The fat and protein content also make nuts a filling snack that might deter you from reaching for junk food. Beyond protein and unsaturated fats, what nuts offer in terms of dietary benefits varies from nut to nut. Almonds are high in vitamin E , which helps maintain healthy skin and bones, Brazil nuts are an excellent source of selenium , important for thyroid function, and walnuts are high in heart-healthy omega-3 fatty acids.

Watermelon is about the most refreshing snack you can reach for in the middle or just after an especially sweaty workout. Dried fruit is easier to pack into a pocket or bag than regular fruit and also contains more sugar than its fresh counterpart. Dried fruit is also high in fibre and a major ingredient found in all Veloforte energy bars , providing a natural source of sugar to spur you on.

The effects of caffeine tend to be more noticeable in people who are less used to caffeine, so it might be worth skipping your morning coffee in the build-up to a race to get more of a boost on the day.

A spoonful of peanut butter has long been a favourite snack of keen gym-goers, who value the spread for its high protein content. Now that nut butters are available in single serving rip-top pouches that you can use on the move, they are becoming great options for running and cycling too.

Those sachets are definitely easier to carry than full jars of the stuff. Berries are renowned for being rich in antioxidants , which is especially good news for athletes. Those antioxidants can reduce inflammation and soreness in your muscles, lessening the effects of the dreaded DOMS in the days after a hard training session.

Berries are also a natural source of sugar and are high in fibre as well, and they also happen to be absolutely delicious and mightily refreshing.

Like nuts the nutritional benefits of seeds differ from type to type, but all of them are a good source of protein and unsaturated fats, as well as a range of vital vitamins and minerals.

Some seeds like flax seeds and chia seeds are also high in omega-3 fatty acids, which helps to keep your cholesterol levels on point. Home HealthBeat Healthy Tips Nutrition Jump Start Snacks. HealthBeat  Nutrition . Breadcrumb navigation Home HealthBeat Healthy Tips Nutrition Jump Start Snacks.

Jump Start Snacks. Nuts In addition to energy-extending protein and fiber, nuts are full of additional nutrients to refuel your electrolyte supply. Fruit Soothe your sweet tooth while also boosting energy with the complex healthy carbs in fruit.

Yogurt Complex carbs and protein is one of most nutritious pairings you can find. Dairy Healthy spreadable cheeses, cottage cheese or milk can be part of a healthy, energy-boosting snack. Edamame Fiber, protein, complex carbs and healthy fat are all present for a slowly digested, energy-amplifying snack.

Whole Grains Complex carbs, check. Beans Slowly digested protein and fiber extends the energy boost of beans, while a healthy dose of magnesium relaxes the body so it can rest.

Lentils The combination of protein, complex carbs and fiber means even a half-cup of cooked lentils is providing a big boost of healthy energy. Eggs Great for a powerful start to the day, the protein, iron and zinc in eggs give you energy and helps to maintain blood sugar levels at the same time.

Tea When caffeine is the only answer, opt for green or black tea for a healthy boost to keep you going. Related Services Nutritional Services. You Might Also Like. read more about The Best Times to Eat The Best Times to Eat When you eat is just as important as what you eat.

read more about Why Magnesium Matters Why Magnesium Matters The mighty mineral that powers your body. Protein digests slowly to keep blood sugar steady and control cravings. Here is a list of healthy, protein-packed snacks you can take anywhere. Greek Yogurt — With more protein and half the sugar compared to regular yogurt, Greek yogurt offers a healthy and gut-friendly probiotic rich snack.

Single-size portion cups are available for travel to work. Keep a jar of peanut or nut butter at your desk for easy access or buy single serving packets to keep in your work bag for on the go. Almond Butter Rice Cakes - sweet, delicious and packed with nutrients. See the full recipe here.

Hard Boiled Eggs — Do you use a weekly meal prep method? Cottage cheese contains casein protein, a slow-digesting protein that supplies growing muscles with a steady supply of vital amino acids.

Check nutrition labels to find a cottage cheese brand with low sodium. Almonds, Cashews, Pepitas — For the best option, choose whole, natural and unsalted. This healthy snack provides you with replenished energy, protein, and fibre.