3 min
Staying active requires the right fuel to keep energy levels high and muscles functioning optimally. Whether you’re hitting the gym, working long hours, or just trying to stay on your feet throughout the day, nutrient-dense snacks can help you maintain stamina, avoid energy crashes, and support recovery. At Torque, we know that smart snacking plays a key role in overall fitness and performance.
Here’s a guide to snacks that fuel movement, sustain energy, and keep you feeling your best all day long.
“I properly fueled before my workout and I felt like I did my absolute best!”
Protein is essential for muscle repair, satiety, and sustained energy throughout the day. Having protein-rich snacks keeps blood sugar stable and prevents energy dips.
💡 Best High-Protein Snacks:
✅ Ascent Protein Shake (available at Torque) – 25g+ protein for quick recovery.
✅ Hard-boiled eggs – Portable, protein-packed, and nutrient-dense.
✅ Greek yogurt with nuts & honey – Combines protein, healthy fats, and natural sugars.
✅ Cottage cheese & berries – A perfect mix of protein and antioxidants.
✅ Tuna or salmon packets – Convenient, lean protein on the go.
Carbohydrates are the body’s primary fuel source. The right kinds of carbs help you stay energized without crashes.
💡 Best Carb-Based Snacks:
✅ Banana with almond butter – Perfect balance of fast-digesting carbs and healthy fats.
✅ Rice cakes with peanut butter – A light but effective fuel source.
✅ Oatmeal with cinnamon & nuts – Slow-burning energy for all-day movement.
✅ Hummus & whole-grain crackers – A savory option with fiber and plant-based protein.
✅ Dried fruit & nuts mix – A great source of quick carbs and sustaining fats.
🔥 Torque Tip: Pre-pack portable carb snacks to grab when you need a quick energy boost!
Healthy fats provide long-term energy and keep you feeling full, making them a great addition to any snack.
💡 Best Healthy Fat Snacks:
✅ Avocado toast on whole-grain bread – A great mix of fiber, carbs, and healthy fats.
✅ Trail mix (without added sugar) – A blend of nuts, seeds, and dried fruit for balanced energy.
✅ Nut butter with apple slices – A delicious combo of fiber and fats.
✅ Olives and almonds – A Mediterranean-inspired snack that supports heart health.
✅ Dark chocolate & walnuts – A satisfying and nutrient-packed energy boost.
🔥 Torque Tip: When in doubt, add a healthy fat source to your snack to sustain energy longer.
If you’re constantly on the move, convenience is key when it comes to snacking.
💡 Best Grab-and-Go Snacks:
✅ Beef or turkey jerky – High in protein, low in sugar. We like Think Jerky or Archer Farms.
✅ Protein bars (low sugar, high protein) – Great for emergency fuel.
✅ String cheese & almonds – A satisfying, protein-rich option.
✅ Single-serving nut butter packets – Easy to pair with fruit or crackers.
✅ Edamame pods – Packed with plant-based protein and fiber.
🔥 Torque Tip: Keep portable, shelf-stable snacks in your bag, car, or gym locker! Fuel For Fires (also sold at Torque) are another great Protein & Carb combo!
Hydration is just as important as food for maintaining energy and performance. Certain snacks can help you stay hydrated throughout the day.
💡 Best Hydrating Snacks:
✅ Coconut water – Replenishes electrolytes naturally.
✅ Cucumber & watermelon slices – High in water content.
✅ Smoothies with Ascent Protein – A combo of hydration and recovery fuel.
✅ Chia pudding – Chia seeds absorb liquid and help maintain hydration.
✅ Celery with peanut butter – Crunchy, refreshing, and energy-sustaining.
🔥 Torque Tip: If you’re feeling sluggish, it might be dehydration—pair snacks with plenty of fluids!
The right snacks support movement, sustain energy, and prevent burnout throughout the day. Whether you’re training, working, or simply staying active, fueling your body with the right nutrients keeps you at your best.
💪 Want to optimize your nutrition for movement and performance? Schedule a session with a Torque coach to create a personalized fueling plan that fits your goals and lifestyle! Schedule it here: https://www.crossfittorque.com/free-intro
-Amanda
Chat with a coach to learn more about what program will fit your lifestyle and your goals.
