Fuel for success: Try these savoury super snacks for on-the-go athletes

Snack time! What’s your go-to? A sweet treat or something more savoury? As a triathlete, your choice of snack can make a world of difference, not only to your performance but also to your overall wellbeing.

If you crave salty foods, it may be your body telling you to replace the electrolytes you’ve lost through sweating. Unlike the rapid spikes and crashes associated with sugary snacks, savoury options can often be a better choice, providing a more reliable source of sustaining carbohydrate, as well as natural protein for muscle recovery and healthy fats. So, this month I bring you four delicious savoury snacks, all of which can be made in advance. Enjoy them on the go or before or after exercise.

First up, try these apricot and almond rice balls. Rich in carbohydrate and healthy fats, they provide fantastic energy to prevent you bonking on long rides. Individually wrapped, I’d recommend stopping to eat them rather than trying to unwrap one-handed while still cycling!

Chickpeas are another great choice for savoury snacking. Packed with plant-based protein and complex carbs, they also provide fibre, folic acid, iron, phosphorus, and magnesium. Try roasting them, blending them into dips like hummus, or combining them with fresh herbs, spices, and tahini in these delicious falafel bites. You can make them in advance, then store them in the fridge for up to four days, or freeze them before frying and stuffing them into a wrap or pitta with a crisp carrot salad and chilli sauce when you get the munchies.

Next up, why not treat yourself to one of my favourite recovery snacks after a long run: buckwheat galettes with garlicky mushrooms and bacon. Buckwheat flour produces a deliciously savoury, nutty-flavoured pancake and is a better source of protein and minerals than standard white wheat flour. Earthy mushrooms are not only delicious but also a great source of vitamins C, D, and B, along with minerals such as potassium, folic acid, selenium, and gut-friendly soluble fibre. Enjoy!

• It’s time to incorporate some sporty spices into your recovery meals, says nutritionist

Finally, there are cheesy chorizo and courgette muffins. I love to eat these warm with a little butter and extra cheese for breakfast or post-exercise recovery, but they’re also great cold. A good source of slow-releasing carbohydrate, protein, fat, antioxidants, and minerals such as potassium and manganese, they can be stored in the freezer and defrosted whenever you fancy one. You can also wrap them warm in foil and pop them in your feed pouch for on-the-bike sustenance during dawn rides.

• No-fuss dishes for busy athletes: Whip up one of these veg and protein-packed 20min meals

4 energy-packed savoury snack recipes

Almond & Apricot Rice Balls

PREP: 10mins | COOK: N/A, 30mins in the fridge | MAKES: 10-12 balls

Ingredients:

• 2 tbsps crunchy almond butter
• 4 soft dried apricots, chopped very finely
• Zest of 1/2 lime, finely grated
• 250g cooked sushi or pudding rice

Method

1. Combine the almond butter, apricots and lime zest in a small bowl.
2. Cut 10, 10cm x 10 cm squares of cling film, place 1tsp of cooked rice into each square and then spoon a small amount (less than ½ tsp) of the almond butter mixture in the middle of the rice and then cover with a little more rice.
3. Wrap the cling film around the mixture to form a parcel, and shape the rice into a ball. Twist the top to form a tight seal.
4. Refrigerate to help the balls firm up. Peel off the cling film, and enjoy!

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Chickpea Falafel Bites

PREP: 10mins + 30mins refrigeration | MAKES: 10/12

Ingredients:

• 1 tin chickpeas
• Juice of 1/2 a lemon
• 2 cloves of garlic, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp cayenne pepper
• 1 green chilli, deseeded and finely chopped
• 1 dsp tahini (op…