Looking for Energy-Boosting Snacks? Here Are Some of Our Faves

Does the 2:00 p.m. slump have you feeling like you could fall asleep at your desk? Need a boost between running errands? All you might need is an energy-boosting snack. And when you only have time to grab and go, there are plenty of snack options available from meat strips to dried fruit.

What to Look for in Energy-Boosting Snacks

The snacks you choose matter. So you should always read the nutrition facts on the label and look for the following things.

Protein

The snack you choose should have lots of protein. After all, protein can be metabolized by the body and then used for energy. It’s also used for other bodily functions critical for our health. For example, protein can aid in rebuilding muscle. Plus, eating enough protein aids in promoting healthy hormone levels, which play a part in energy metabolism.

Fiber

Fiber may help in energy balance – According to a 2019 study, “fibers may clearly contribute to energy balance….and some fibers may reduce energy intake indirectly through satiety-inducing effects.”

Complex Carbs

These powerhouse carbs carry more nutrients than simple carbs do. Both simple and complex carbs are turned into glucose which is then used as energy for your body. The energy from complex carbs lasts longer because these carbs take longer to break down.

Magnesium

Magnesium is a critical nutrient for many processes in your body, including energy production. Magnesium helps your body convert the food you eat into energy and also helps support the growth of new proteins.

You can find some (if not all) of these important nutrients inside several simple and fast snack options. Here are some of our faves.

1. Jerky & Meat Strips

Jerky is known as the ultimate grab-and-go snack. And if you don’t like the rip and pull of traditional jerky, meat strips that are softer in texture are also available.

Both jerky and meat strips are a good source of protein. According to the USDA, a single ounce of jerky may contain around 10g of protein. Plus, it’s easy to grab and throw in your lunchbox or briefcase and head out the door. Be sure to check the package to be sure of the protein level in your snack!

Jerky is known for its high sodium content. Sodium is an essential nutrient to “maintain a balance of body fluids and keep muscles and nerves running smoothly” (FDA), and is found in many foods naturally. Too much sodium to your diet can impact you negatively, so it’s important to be conscious of your intake. The good news is, as part of a balanced diet, jerky is a great snack.

2. Bananas

Is there anything better than a fresh, ripe banana? Not only are bananas delicious, but they’re also great for you.

Bananas are a great natural source of sugar. Plus, they contain high amounts of fiber which can help slow the processing of that sugar. A study in the journal PLoS One states that “eating a banana before a long bicycle ride helps performance and endurance just as much as a carbohydrate drink”. We know that most of us don’t do 75km rides every day, but bananas may still provide the energy you need to get that added boost throughout the day! Plus, bananas feature other great nutrients such as potassium and Vitamin C.

Unfortunately, bananas aren’t a great source of protein. In fact, they only have about 1.37 grams of protein per banana. As we mentioned above, these fruits are also full of sugar. And while important for energy, sugar can lead to health issues such as diabetes and heart disease. Remember, moderation is key. Be sure to read the Dietary Guidelines for Americans for more information on sugars.

3. Pre-Made Energy Bars & Balls

Energy bars and balls are delicious and feature a ton of nutrients. Plus, you don’t have to make them yourself—you can find plenty of pre-made options at your grocery store.

Energy balls combine a wide range of healthy ingredients, including things like nut butters and whole grains. This means they’re full of protein, complex carbs, healthy fats, and fiber. 

Some pre-made bars and balls will have preservatives and certain additives that you may be looking to avoid. Always check the label before selecting a product to make the best choice for you and your family.

4. Dried Nuts & Fruit

Dried nuts and fruit are popular choices for snacking as they are easy to transport. Plus, they’re super tasty.

Nuts are a great source of protein. Paired with dried fruit, this duo is high in fat and calories, two ingredients your body needs to create energy. There are so many different types of dried fruit and nuts out there that anyone can find something they enjoy.

Dried fruit is concentrated. This means the sugar, carbs, and calories are found in dried fruit in higher concentrations. Since dried fruit is easier to consume than whole fruit, it’s possible to take in far more sugar, carbs, and calories. Nuts are also high in calories as well as fat.

5. Nut Butter

Peanut butter on apples? Delicious. And who else grabs a spoonful of peanut butter as a quick midnight snack? Nut butters aren’t only tasty, but they’re full of nutrients too.

Nut butters are energy superfoods. They’re full of protein, fiber, and healthy fats which contribute to keeping your body fueled up and ready to go. Plus, they contain other nutrients such as magnesium and potassium that other options don’t.

Although nut butters are full of healthy fats, some varieties such as peanut butter can contain saturated fats. Eating too many of these fats can have an impact on heart health. Some studies suggest it may also have an impact on inflammation, mental function, as well as other medical conditions.

6. Yogurt

From simple vanilla to yummy Greek, yogurt comes in so many flavors and types. Plus, all you have to do is grab it out of your fridge (and a spoon of course) and walk out the door.

According to health experts, yogurt is an excellent source of protein, including around 12 grams of protein per every 7 ounces. It also includes a good amount of simple carbs, perfect for giving you extra fuel before or after a workout.

Like other examples on this list, some yogurts include high levels of sugar as well as saturated fats. If you want to avoid these things while still taking advantage of yogurt’s protein, plain non-fat Greek yogurt is a great choice.

7. Protein Smoothies

Ah, the smoothie. It’s delicious, cold, and full of your favorite fruits, greens, nut butters, and more. Plus, they’re so easy to carry with you as you run kids to practice or start your work day.

Smoothies can literally be made out of virtually any fruit or green. Plus, they can include other nutrient-rich ingredients such as milk, nut butters, and chia seeds.

Protein smoothies take a bit of prep work, which you may not have time for during a busy morning or afternoon. And depending on what you put into your smoothie, it may contain a high level of sugar. Too much sugar can contribute to heart disease and diabetes.

8. Eggs

Eggs are some of the most versatile food options out there. Not only can you eat them hard-boiled, but you can also scramble them, fry them, add them to salads, and so much more.

Eggs are absolutely loaded with protein. Plus, they include a range of other nutrients and fats used to turn food into long-lasting energy, including folate and B vitamins. 

10. Lentils

Lentils are legumes that can be cooked into a variety of dishes. For example, you can add them to your morning smoothie or add them to a quick salad for lunch. You can even eat them roasted and seasoned for an extra crunchy snack on the go!

Lentils are very high in fiber which slows your body’s process of turning carbs into sugar. This means lentils can help prevent you from crashing at certain times of the day.

Lentils aren’t the easiest thing to snack on while on the go. You’ll need to cook them and then use them in other dishes or eat them alone. Other than that, lentils are a great and healthy food to add to your menu.

Everything in Moderation

As part of a balanced diet, these snacks with protein are a great way to help keep you energized. The key is to consume them in moderation and eat a balanced diet. Then, you can fully enjoy the benefits of these snack options.

Lorissa’s Kitchen: Delicious, Protein Focused Beef Steak Strips

When you need fuel to help you get through your day, look no further than Lorissa’s Kitchen beef steak strips. Made using 100% grass-fed beef without preservatives, it’s a great option for a boost. Find Lorissa’s Kitchen near you by shopping our products.