10 Best Energy Snacks

There is a flood of information telling us how to make delicious and nutritious meals, what they look like and why they are important.

On the other hand, facts and information about snacks are somewhat scarcer. This can make choosing the right food to eat between meals a little more complicated.

Snacks, which are essentially small meals, provide us with energy between meals and help maintain our nutrient levels.

We can also have fun and be flexible with our diet by snacking. Eating for pleasure is a way to maintain a healthy, positive relationship with food.

In this article, we will discuss the importance of snacks and look at 10 of the best snacks to include in your diet.

In this article

  • Why we need snack intake
  • 10 best snacks for more energy
  • Frequently Asked Questions


The importance of snacks for energy flow

Breakfasts can play a very diverse role in our diet. Whether for health, productivity, mood or practicality, eating can help us meet our nutrient needs and fuel us through the day.

When choosing snacks, it is useful to consider their macronutrient content and our energy needs.

For example, if we eat with the goal of having more energy, is a quick rush or a longer release of energy required?

Macronutrients also play different roles in energy formation, but what’s the difference between them?

Carbohydrates are the main source of energy for the body. If your goal is a more sustained burst of energy, then choose slow-digesting carbohydrates that release energy over a long period of time.

If you need a more immediate source of energy before, after or during exercise, for example, fast-digesting carbohydrates such as pasta or fruit are a better option. These foods are absorbed more quickly into the bloodstream, providing a quick release of energy.

Protein and fat are also important for energy, but this is not their main benefit to our body. Although both are vital to health, neither is a particularly efficient source of energy.

Keto and low-carb diets involve adapting the metabolism to use stored fat for energy, so people following these approaches may need high-fat snacks for energy.

Protein is the least efficient source of energy because it must go through multiple conversion processes before entering the energy cycle. It also helps you feel fuller and has significant benefits in the recovery of muscle tissue after exercise.

So, now that we know macros and their role in energy generation, let’s move on to some examples of snacks that can help you feel energized and productive throughout the day.


Top 10 Best Snacks for Energy

Bananas or dried banana chips

The humble banana is the perfect snack before, after or during a workout. It is a great combination of readily available carbohydrates, vitamins, electrolytes and water. Obviously, banana chips won’t help with rehydration, but the other benefits apply.

A protein bar or flapjack 

Protein bars and flapjacks (sweets) are perfect almost any time of the day, whether during exercise, at breakfast, before bed or as a morning or afternoon snack.

They are a good source of protein, a combination of easily digestible and slowly digestible carbohydrates, and are usually packed with lots of extra vitamins and minerals.

Apple slices, rice cakes and nut butters

A wonderful combination of carbohydrates and fats that can fuel you throughout the day, while providing a whole range of healthy fats, some fiber, plenty of vitamins and nutrients, and slow-digesting carbohydrates.

Want to grab a snack before your workout? Just replace the peanut butter with a little jam on your rice cakes or eat apple slices with a cup of black coffee or before a workout!


Nuts are the perfect snack. They are full of energy, healthy fats and so easy to eat between meals.

Most varieties of nuts are not the best option for a pre-workout snack, but they are incredibly practical for those looking to increase their calorie, fiber and protein intake.

A small handful of nuts is a perfect combination of fat-soluble vitamins (such as vitamin D) as it can help improve their absorption.


Yogurt is a great source of high-quality protein and carbohydrates. It is also rich in vitamins and minerals, including calcium, which is essential for strong and healthy bones.

Yogurt is a great pre- or post-workout choice, and adding muesli or another form of cereal can provide extra energy.

Yogurt is also good for providing sustained energy throughout the day. Given its protein content, it can help regulate energy release. You can even include some fruit for extra fiber.

Hummus and carrot, celery or pepper sticks

Hummus (preferably homemade; it’s so delicious!) and veggie sticks are a nutritious, easy-to-make snack that also adds to your macros!

Perfect as an afternoon or late afternoon snack, this is a great way to get some vegetables into your otherwise monotonous diet.

Breakfast cereals 

Everyone loves cereal, right? It’s great news, then, that cereal is an ideal pre- or post-workout snack to help boost or restore energy.

Put them in a bowl with some plant-based or fresh cow’s milk, or even yogurt, for added protein and enjoy a delicious breakfast.

French fries

French fries. Are they the best bread? They are certainly in the top category. Some questions aside, bagels are a great source of starchy carbohydrates for training and recovery, but some varieties may also be better as a snack between meals because they are high in fiber and slow-digesting carbohydrates.

They are also the ideal choice for many to combine with other healthy ingredients. A high-protein bagel with cream cheese is a great breakfast option when maintaining energy is the goal. On the other hand, a cinnamon raisin bagel spread with marmalade or jam might be a better choice for fueling an intense gym session!

Protein shake 

This shouldn’t require much explanation. Taking a protein shake during the day (anytime) is a great way to meet your protein needs.

Consuming a post-workout shake helps with recovery and better adaptation to the workout you’ve just completed. A must-have supplement that every exercise enthusiast should take.

Dried fruit

Dried fruit is one of the best options to snack on before or after a workout on the go. Rich in readily available carbohydrates and vitamins, minerals and fiber, dried fruit makes great additions to smoothies, yogurt, shakes and protein puddings. They are suitable for keeping in a bag or backpack and are practical in themselves for taking a small handful of fruit during training. It can completely change your performance.

The best high-protein snacks

Of course, we couldn’t complete an article without talking about protein… So here we’ve rounded up some of the best high protein snacks from Myprotein for you to treat yourself to.

Lean Layered Bar 

Looking for a lighter option that’s delicious and packed with protein? The Lean Layered Bar will become your new favorite. Layer upon layer of tempting flavor and softer texture, only 138 kcal and a punch of 15g of protein. These are macros you can’t argue with.


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