Fatigue happens to the best of us. Whether it’s after a big night, or just a mid-afternoon slump, coffee, chocolate and energy drinks can feel like the easy answer. Unfortunately, that quick fix is also the quick way to crash.

But you don’t have to ignore those cravings completely, all you have to do is learn to snack smarter for extra energy. Instead of reaching for that bag of chips or bar of chocolate, focus on foods with protein, fibre, complex carbohydrates and magnesium that will take longer to digest and extend your energy. Drinking lots of water can also help – even mild dehydration can leave you feeling less than enthused.

With that in mind, here’s some of our favourite snacks for putting that pep back in your step, exactly when you need it…

Trail mix

Trail mix is made with nuts, seeds, and dried fruit, so it’s a snack that packs a nutritional punch. Not only is it high in protein, but it’s also heart-healthy and good for lowering your blood sugar. Any seeds in your trail mix are also likely to be packed with minerals and vitamins too, making it a great snack to keep on hand and for on the go.

One thing to keep in mind: not all trial mixes are made the equal, and some have hidden extras that aren’t so great for you. When adding ingredients or buying a trail mix that’s already made, be sure to look for ingredients that are raw and unsalted. This not only keeps the sodium low, but it allows you to really enjoy the flavours of the tasty mix.

Hard boiled eggs

A simple snack that’s big on rewards, a hard-boiled egg is a lean protein that will fill you up and keep you going for hours. Not only do they have lots of protein, but a hard-boiled egg is also packed with lots of vitamins and minerals, all good things to help your body stay healthy. Boil a few eggs ahead of time so they are cooled off and ready to be cracked whenever hunger strikes.

Nuts

Nuts are always a good choice when it comes to healthy snacking, as they are high in fibre, protein, and healthy fats. And while all nuts are nutritious, just be careful not to overdo it – as tasty as they are! While nuts are packed with good fats, it can still be easy to go overboard when it comes to portion sizing. Eating nuts in moderation (like all good things) is the best way to properly enjoy the all benefits that they have to offer. And try if you can to stick to raw nuts instead of those covered in salt or sugar.

Hummus and vege sticks

Packed with healthy dietary fibre, hummus is a nutritious snack that always hits the spot. Its main ingredient is chickpeas – a powerful legume that offers incredible health benefits – coupled with other impressive ingredients like olive oil and garlic, which can help with inflammation. But while hummus is good for you, what you pair with it may not always be. We know how tempting it is to load up on bread or crackers (which are fine in moderation), if you’re looking for a healthier, low-carb snack option, you might want to stick with a side of cut-up veggies, like celery and carrot sticks.

Apple slices with peanut butter

The perfect sweet and savoury mix, we love this snack! Apples are rich in a fibre called pectin, which can help with your gut health and immune system, and while when enjoyed in moderation, peanut butter is a great healthy snack with lots of protein to help keep your energy up. When apples are teamed with peanut butter, you have a snack that is sweet and nutty, and just delicious. 

Roasted chickpeas

Chickpeas are a protein-packed legume, thanks to having all nine essential amino acids. And since they are high in dietary fibre, chickpeas also have the ability to help lower cholesterol and keep your digestive system working properly. While you can just use them to make the aforementioned hummus, roasting them is a next level snack that never disappoints. One of the simplest ways to roast chickpeas is by sprinkling them with olive oil, sea salt, and curry powder, and popping them into the oven for around 20-30 minutes.