8 Store-Bought Snacks That Are Good To Eat During a Workout, According to a Sports Dietitian
Snacking needs during long or strenuous workouts are different than any other time you snack. Here’s what to look for to optimize your performance.
Marvin Ibo Guengoer - GES Sportfoto/Getty Images
Leveraging a good snack can be the key to optimizing workouts, especially ones that are very strenuous or long-duration (more than 60 to 90 minutes). Outside of exercise, the goal of healthy snacking is generally to eat foods that are nutrient-dense and slow digesting, with plenty of fiber, protein and healthy fats, to help you refuel and feel energized and full longer.
But eating something slow digesting during exercise is exactly what you don’t want to do. Calories eaten during workouts should be fast digesting for quick energy. Some fluid and electrolytes are also key to help replenish sweat loss. This is the time for carbs – simple carbs like fruit, grains and yes, added sugar. Adding 30 to 60 grams of carbs for long-duration activities can help maintain steady blood sugar levels and prevent muscle breakdown. Activities exceeding two hours may require higher amounts of carbs to keep energy levels at their peak. If you’re worried about upsetting your stomach during activity, it’s best to opt for snacks with fiber and protein counts at three grams or less.
Fueling always comes down to personal preference and tolerance, so give a wide variety of snacks a try to determine the best fit for your needs. As these types of snacks need to be portable during your workout, relying on some packaged foods makes life easier. Here are eight picks straight from a sports dietitian.
Crunchy, sweet and available in a wide variety of flavors, this stroopwafle-inspired snack is a tasty way to get in some fast calories. Individually wrapped Honey Stingers are the perfect snack to toss in your backpack or pocket for easy fuel during a run, hike or short breaks between events.
There are plenty of energy chews out there, but few have flavor and texture as good as Skratch Labs. These chews are sweetened with sugar and fruit juice and available in five flavors (including sour cherry with 50 milligrams of caffeine); they can give you the jolt of energy you need when on the go.
A classic snack option, reach for Clif bars during a long strength training session or in a break between cardio and strength workouts. Unlike heftier protein bars, these are designed to give fuel for workouts.
These fig bars contain plenty of natural sweetness, wrapped in a soft and chewy crust. If you love baked goods, this fueling snack will feel more like a decadent dessert. Available in apple cinnamon, blueberry and raspberry (my favorite!).
Apple sauce pouches are not new to athletes. They are sweet, refreshing and so easy to eat, especially when on the move (or on the sidelines). GoGo Squeez Active offers quick calories, no added sugar and a light dose of electrolytes including sodium and potassium – some of the most plentiful electrolytes lost in sweat.
Need just a few bites of delicious fuel? Bobo’s gluten-free oat bites come in flavors including apple pie, lemon poppyseed and banana chocolate chip. These tiny snacks are flavorful nutrition bombs that are so easy to eat – especially if you know you need the calories but don’t want to take in a large volume snack.
Craving a savory option to fuel your workouts? Those packs of tiny crackers that usually come along with your soup order are the perfect solution. These simple, salty crackers are easy to digest for even the most sensitive of stomachs and provide carbs and sodium to keep you going strong.
Sports dietitians have been recommending this childhood fave for years – and it’s never difficult to convince someone to pack these in their gym bag. Rice Krispies Treats are simple, easily digestible carbs sprinkled with nostalgia. Try MadeGood for a gluten-free version.
10 Protein Shake Recipes You’ll Crave 11 Photos
We asked the Food Network test kitchen to whip up protein shakes that aren’t just functional, but also delicious.
Related Content:
