Whether you’re planning an endurance workout or want to stay energized while you’re on the slopes, snacks with a balance of carbohydrates, protein and healthy fats to fuel are a delicious way to fuel your workout and help with recovery. Here are some energy snack recipes that are quick and easy to prepare, and some are perfect to keep on-the-go.
 
Peanut Butter Banana Energy Bites
 
A few ingredients make a tasty, energizing snack with an ideal mix of carbohydrates, protein and healthy fats.
 
Ingredients:

• 1 cup rolled oats
• 2 ripe bananas, mashed
• ½ cup peanut butter (or any nut or seed butter)
• ¼ cup honey or maple syrup
• ¼ cup mini chocolate chips or dried fruit (e.g., raisins or cranberries)
• ¼ teaspoon vanilla extract

Instructions:

1. In a mixing bowl, combine mashed bananas, peanut butter, honey and vanilla extract.
2. Stir in the oats and your choice of chocolate chips or dried fruit.
3. Roll the mixture into bite-sized balls and place them on a baking sheet.
4. Refrigerate for at least 30 minutes to set.
5. Store the energy bites in the refrigerator until you're ready to grab one for your workout.
6. Wrap in foil or place in a plastic bag to stash in your pocket for an energizing snack during your workout.

Trail Mix
 
A simple and versatile snack, you can create your own trail mix with a combination of the following ingredients:

• Nuts (e.g., almonds, walnuts, cashews)
• Seeds (e.g., pumpkin seeds, sunflower seeds)
• Dried fruits (e.g., apricots, dates, figs)
• Dark chocolate or carob chips
• Whole-grain cereal or pretzels
• Coconut flakes
• Spices (e.g., cinnamon, a pinch of sea salt)

Combine these ingredients in a portable container for a quick and easy energy boost before or during your exercise.
 
Greek Yogurt Parfait

Perfect for breakfast or for a post-workout snack, parfaits are simple to assemble and can be stored in the fridge if you’d like to make a few at a time.
 
Ingredients

• 1 cup Greek yogurt
• ½ cup granola (look for varieties with whole grains and nuts)
• Fresh berries (e.g., strawberries, blueberries or raspberries)
• Honey for drizzling (optional)

Instructions

1. In a glass or bowl, layer the Greek yogurt, granola, and fresh berries.
2. Drizzle with honey for added sweetness if desired.
3. This parfait provides protein from the yogurt, carbohydrates from the granola and fruit, and is a great source of energy.

Rice Cakes with Nut Butter
 
Infinitely adjustable, this simple snack packs a crunch alongside filling nut butter. Make it sweet or savory, depending on your toppings.
 
Ingredients:

• Rice cakes
• Nut or seed butter (e.g., almond butter, peanut butter, or sunflower seed butter)
• Sliced banana or apple
• A sprinkle of chia seeds or honey (optional)

Instructions:

1. Spread a layer of nut or seed butter on top of a rice cake.
2. Add sliced banana or apple on top.
3. Drizzle with honey or sprinkle with chia seeds for extra flavor and energy.
4. To take this snack with you, create a sandwich with two rice cakes and nut butter, wrap in foil, and enjoy for later.

These snacks are easy to prepare and provide a mix of macronutrients to fuel your workouts and keep your energy levels steady. Adjust portion sizes to suit your activity level and nutritional needs.