Athlete Snack Options

There are just-get-me-through-the-morning snacks and then there are I’d-skip-a-meal-for-you snacks. I’m sharing a peak of my diet this week that most definitely classifies as the latter category. As an endurance athlete snacking frankly does become another meal and thus we must treat it with the respect that it deserves.

When I dream up my weekly snack spread, I draw it up like a charcuterie board. I need something soft, something spreadable, something sliceable, something sweet, and something salty.

Now say that five times fast.

Soft: Greek Yogurt, Hard Boiled Egg

Spreadable: Hummus, Snickerdoodle Protein Dip

Sliceable: Cheese Cubes, Cut-up Raw Veggies

Sweet: Energy Bites, Dark Chocolate Cranberry Bark, Peanut Butter Banana Stuffed Dates

Salty: Trail Mix, Air-popped Popcorn

Now, I am here as your fairy godmother dietitian to grant you permission not cook everything from scratch. With that being said, some items are just too easy and delicious that you are doing yourself a disservice not making them by hand. Hummus and trail mix, for example, don’t even count as cooking- it is more like assembling. But, they are far cheaper and more customizable when you create your own version!

Basic Hummus

Yield: 10 servings

Ingredients

  • 1 can garbanzo beans, drained and rinsed
  • ¼ cup olive oil
  • 1 Tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • ½ tsp paprika
  • Salt & pepper to taste

Instructions

  1. Add all ingredients into a food processor or blender and blend until smooth. Taste and adjust seasonings as necessary.
  2. Hummus is best paired with sliced raw vegetables.

Nutrition Information (per 1 serving)

  • 97 calories
  • 9 g carbohydrates
  • 5 g fat
  • 4 g protein

DIY Trail Mix

Yield: 10 servings

By assembling your own trail mix, you have the power to amp up the protein, fiber, and healthy fats while decreasing the sugar, salt, and saturated fat that are normally the evil culprits to the processed version. With that being said, feel free to cut corners where you can. I prefer to use a pre-mixed version of dried fruit to get a good variety into my mix for a cheaper price.

Ingredients

  • 1 cup unsalted peanuts
  • 1 cup sea salt almonds
  • 1 cup mixed dried fruit
  • 1 cup air-popped popcorn
  • ⅓ cup pumpkin seeds
  • ⅓ cup sunflower seeds

Instructions

  1. Add all components into a large bowl and gently mix.

Nutrition Information (per 1 serving)

  • 244 calories
  • 16 carbohydrates
  • 17 g fat
  • 11 g protein

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