By: Haley Shaw
Haley Shaw is a wellness specialist and public speaker for her company, Amp Up Fitness. Here, she outlines healthy snack options for when you’re on the go.
Your energy may be running low by 3p.m. but you must persist. There are still a few more hours of work left, a commute home and your typical after-work activities (running errands, meeting up with friends, working out, etc.). Snacks that provide us with an endless amount of energy are a must. Whether you’re driving to make an appointment, are in and out of meetings, or “in the zone” at your desk, these snacks are a convenient grab-and-go option no matter where you are.
1. Nut or Protein Bars
Whether you’re craving something sweet or crunchy, nut and protein bars have your back. When searching for a nut or protein bar, compare its protein to its sugar content. As yourself: is the protein higher than sugar, or the other way around? Make sure to find a bar that has higher grams of protein than sugar. Some brands with great protein bars include Kind Snacks, Epic and Pure Protein Bars.
2. Rice Cakes with Peanut Butter and Fruit of Choice
Although rice cakes are a great low-calorie option, they are a little more than refined carbohydrates (which are quickly digested and converted into sugar). That being said, timing with rice cakes is key. Snacking on solely rice cakes on an empty stomach can actually induce a spike in blood sugar that might just leave you feeling sluggish and craving more foods. However, when you pair rice cakes with a healthy fat and fruit choice, rice cakes become a healthy grab-and-go snack option — especially pre-workout. How so? When you pair a low-calorie item (rice cakes) with a fruit of choice (banana, apple or strawberry slices) and a healthy fat (peanut butter, avocado or hummus), the healthy fat will actually decrease hunger cues over time. This will help keep you full for a longer period of time, allowing you to take on the tasks needed to complete a specific job.
3. Protein Pancakes and Bites
One of my all-time favorite snacks are protein pancakes and protein bites. Although you do have to make each item ahead of time, I recommend making a big batch of both and storing them in the refrigerator or freezer.
Protein Pancakes Recipe
Yields 1 serving
- 1 whole egg
- 2 scoops Banana Cinnamon Collagen Whey
- 1 T coconut, almond or gluten-free flour; ½ banana
- Splash almond or coconut milk
- Splash coffee
- Cinnamon or pumpkin pie spice, to taste
- Combine all ingredients either in a blender or mix by hand.
- Add cooking oil and pour mixture into pan and cover with lid.
- Flip over and enjoy!
4. Protein Shake
Vital Proteins Collagen Peptides or Collagen Whey Protein are two great protein options. To start, one of the greatest things about collagen is that it’s a simple supplement to integrate into any diet. Vital Proteins Collagen Peptides dissolve in hot and cold beverages. Whether you’re on the go and need the single serving stick packs, or a 32oz. tub to keep at the office, you can mix some up in coffee or black tea for an afternoon pick-me-up. Collagen is crucial for the maintenance of healthy bones, joints, cartilage and other connective tissues.
Whether your goal is weight loss or muscle gain, Collagen Whey Protein powder makes it easy to hit your protein goal for the day. It’s a nutrient-rich, all-natural blend of organic ingredients filled with hyaluronic acid, probiotics and amino acids.
5. Turkey Jerky
Thankfully, you can now find turkey jerky everywhere, from grocery stores to convenience stores. Yes, it’s higher in sodium, but it’s still a healthy snack option since it’s high in protein and low in carbohydrates.