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Snack Guide

Snacks form an important part of your nutrition plan and require just as much planning as the rest of your nutrition. Protein (20-30 g) should form the basis of your snacks with the addition of some low-GI carbohydrates, vitamins and minerals. At least one snack a day should contain a variety of fruit and vegetables. Avoid dried fruit and cereal bars where possible. Dried fruit is high in sugar and there is more benefit to eating raw fruit.

Snack options Additional Information
2 tbs quality peanut butter (Whole Earth, Meridian) spread on celery, carrots, vegetables + 1 Total yoghurt Nut butter (peanut, almond, cashew) is filling and packed full of good fats. Avoid cheap varieties and sunflower seed butter.
1 small pot cottage cheese on 2 plain Ryveta / oat cakes + 6 walnuts This is a good option on heavy training days as oat cakes provide lower-GI carbohydrate compared to bread.
1 small pack of Beef Jerky 


This is an excellent high protein snack. Chewing it also keeps you busy! Be careful not to choose flavoured Jerky as these often have added sugar.
Houmous with celery, carrots, peppers, broccoli, cauliflower Chickpeas in Houmous contain protein whilst the vegetables are excellent sources of vitamins, minerals and low-GI carbohydrate.
Protein bar with fruit of your choice  These are convenient but limit use to 3 times per week. They lack vitamins and minerals found in fresh vegetables and fruit.
2 Total yoghurts + 70 g mixed nuts/ seeds  Try adding a teaspoon of Manuka honey (immune boosting properties) for variety. Brazil, Almonds, Walnut, Cashew, Pecan nuts are all great options.
Mix together natural yoghurt/ Greek yoghurt with 1 scoop of whey protein powder, 1 tabs peanut butter. Add skimmed milk to change consistency. This is great for those with a sweet tooth. This can be blended together the night before and left in the fridge for the following day.