Winter sports can work up an intense appetite. When you’re out on the mountain or busy in the rink, you may not want to stop the fun for a meal, so picking the correct type of snack is crucial to continue the fun. Cold, extreme environments cause us to burn more carbohydrates as fuel during exercise. It is essential to pack the right snacks to maintain your energy. Including the right balance of protein, fat, and carbs in your snacks will keep you energized for the long haul on the slopes and in the rink. Check out these 15 on-the-go winter sport snacks ideas to stay energized no matter what activity you do this winter.
1. Designer Wellness Protein Smoothie
Protein Smoothie packs are the perfect balanced snack to grab and go during any winter adventure. They’re perfectly balanced with 7g of carb, 12g of protein, 4g of fat, plus Medium Chain Triglycerides to sustain your energy. The best part is Protein Smoothies do not need to be refrigerated so that you can enjoy them anytime and anywhere.
2. Date Balls
Date balls are easy to prep ahead of time and durable. You can make a batch and freeze them to grab anytime. Check out our recipe at Designer Wellness; it’s loaded with high-quality proteins, healthy fats, and complex carbohydrates.
3. Trail Mix
Trail mixes including nuts and dried fruits are easy, balanced snacks that pack a lot of nutrition. Nuts are full of healthy fats, fiber, protein, selenium, vitamin E, and magnesium. Pick your favorite dried fruit for an easily digestible, high complex carbohydrate source.
Peanut butter and jelly sandwiches are classic on-the-go sandwiches. They combine three energy-packed ingredients: peanut butter, bread, and jelly. The longer you want to stay full and stay energized, the more peanut butter (or any nut butter) you should add. Compared to other sandwiches, PBJ’s benefit is that their ingredients won’t go bad while stashed in your bag.
If you’re going for an intense workout on the slopes or in the rink, granola can help you stay carbo-loaded. Pick granola with nuts to ensure your energy stays sustained and isn’t short-lived. Avoid granola with sugar alcohols xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, and lactitol to prevent not-so-fun digestive issues.
6. Apples and Pears
Apples and pears are durable fruit easy to pack and go anywhere. They are available year-round and are high in antioxidants and vitamin C that help reduce inflammation caused by exercise.
7. Nut Butter packs
Try nut butter packs for a quick filling, easy, and no mess snack. Nut packets contain around 18g of healthy fats from nuts. Fat takes longer to digest than protein or carbohydrates, allowing it to keep you fuller longer and sustain energy,
8. Fruit Leathers
Fruit leathers are a great source of quick carbs when you need that immediate boost to your blood sugar. They are easy to pack in your pockets and eat while in the game or on the slope.
Jerky comes in many varieties, including beef, turkey, fish, chicken, mushroom, and soy. All types are high in protein, helping you rebuild muscle and stay fueled while exercising.
10. Dried Edamame
Edamame is packed with protein, and just 1/2 cup contains 28g of easily absorbable protein. Dried edamame is lightweight, shelf-stable, durable, and easy to fill in your pocket or bag.
11. Dried Chickpeas
Roasted chickpeas are painless to make, durable enough to pack on you, and full of nutrients. Half a cup of dried chickpeas contains 12g of protein and 10g of fiber. Season them with salt to help replenish your electrolytes.
A well-made protein bar can provide all the things, including fiber, healthy fat, and protein. You can buy them or (my preference) make them on your own. Check out Designer Wellness Peanut Butter Protein Bar.
13. Oatmeal Bars
Oatmeal bars are full of energy-sustaining complex carbs. Try Designer Wellness’s Almond Joy Oatmeal Bars for an easy whole food recipe.
Fudge is delicious and nutritious when following our Designer Wellness Totally Egg Fudge recipe. Adding three simple ingredients, including Totally Egg (or any of our protein powders) with nut butter and coconut oil, creates the perfect fudge without the simple sugars.
15. Hummus Roll-up
Roll up your favorite tortilla or flatbread with hummus or avocado, and you have an effortless filling fiber-rich snack on the run. I recommend picking a tortilla or flatbread with 3g of fiber or more to keep you satiated longer. Avoid flatbreads or tortillas with inulin or chicory root in the ingredients list, as these can cause indigestion for some people.
Keeping your energy flowing and your stomach full for winter sports doesn’t have to be complicated. Try these snacks on your next winter sports adventure.
By Ginger Cochran, MS, RDN, CDCES, CEP-ACSM