Snacks have become part of our daily routine in the fast-paced society we live in today.
Snacks, especially for athletes, provide energy and satisfaction throughout the day, whether consumed as a pre-workout or post-workout snack.
As well as being practical, they can be taken to the training ground, and help meet calorie, carbohydrate, and protein needs throughout the day.
Unfortunately, there are many unhealthy options that can hinder athletes’ performance. In this case, healthy snack ideas come to the rescue.
Nowadays, you can find thousands of recipes and ideas for healthy snacks on the internet. I’ve listed 3 very interesting options for you to make at home and take with you wherever you go.
1. Recovery Bites
These power balls are easy and quick to prepare. Also, they are easy to bring with you on the go. Contains carbs to replenish muscle glycogen, and protein to repair muscle for your next training session.
That’s the perfect recovery snack!
Recipe
- 1 scoop Protein powder
- ½ cup creamy peanut butter
- 2 cups rolled oats
- 1 Tbsp chia seeds
- 1 ripe banana, mashed
- 2 Tbsp honey (optional)
Directions
- Combine all ingredients together in a large bowl and mix well.
- Refrigerate mixture for 1 hour
- Separate into 20 (Tbsp sized) balls. Keep refrigerated.
Per portion
- 118kcal
- 15g of carbs
- 6g of protein
- 3g of fiber
- 5g of fat
Eat 2 bites for 30g of carbs; and 12g of protein – a good 2:1 ratio for recovery.
2. Energy Bars
There are many energy bars on the market. But when you make your own, you can be sure that it doesn’t contain preservatives and other things.
This is a great pre-workout option. Just like recovery bites, they are easy to bring with you on the go.
Recipe
- 2 cups Medjool dates, pitted
- 1 cup whole raw cashews
- 1 cup whole raw almonds
- 2 tsp ground cinnamon
- 2 tsp vanilla extract
- Pinch of salt (optional)
Directions
- Add the Medjool dates to a food processor and process until it forms a thick fruit paste.
- Remove the paste and set it in a separate mixing bowl. Now process the almonds and cashews until they are fine, but not to a powder. Mix the nuts, cinnamon, and vanilla extract into the fruit paste until all ingredients are well combined.
- Press the mixture into a lined dish to form bars to the thickness of your liking. Use your fingers or the back of a spoon to smooth them out evenly. Cover and refrigerate for at least 1 hour.
- Cut into bars (or roll into balls) and store in the refrigerator for up to one week.
Per portion
- 212kcal
- 31g of carbs
- 5g of protein
- 4g of fiber
- 10g of fat
3. Peanut Butter Banana Oatmeal cookies
This recipe only requires 3 ingredients and is ready very quickly. It’s a great pre-workout option, but you can eat it post-workout too. Just eat it with a protein source (e.g. Greek yogurt), as these cookies are higher in carbohydrates.
Recipe
- 2 medium bananas
- 1.5 cup oats
- 1/4 cup peanut butter
Directions
- Preheat oven to 180C
- Mash bananas and mix in a bowl with oatmeal. Add peanut butter and mix together until smooth.
- Line the baking pan with parchment paper and divide the mixture into 12 scoops. I love using this cookie scooper.
- Bake for 11-14 minutes, checking until done. Mine were done around 12 minutes. Cookies should be lightly browned.
- Top with sea salt, if desired
Per portion
- 98kcal
- 14g of carbs
- 4g of protein
- 2g of fiber
- 4g of fat
If you like your cookies crispier, you’ll want to cook them longer. To store, keep in a tightly sealed ziplock bag, or freeze for up to 3 months.
More Healthy Snack Ideas
In case you are craving more healthy snack ideas and recipes, you can check out my Instagram. There, I post simple, practical, nutritious, and quick recipes that you can follow even if you have a busy life! Ready to set yourself up for success with a healthier homemade option?
