The Best Snacks for Active Days—Portable and Energy-Packed Snacks to Fuel Your Outdoor Adventure

Written By: Roxane Shymkiw

When you’re active outdoors, especially in the sun and heat, your body needs more than just calories to keep going. It needs hydration, electrolytes, and nutrients to provide sustained energy and support your recovery. The right snacks can help stabilize blood sugars, support hydration, and keep you functioning at your best, while the wrong snacks can leave you feeling sluggish and dehydrated. So, before you head out, give a little consideration to the snacks that you’re going to pack. Snacks that include protein, healthy fats, natural carbohydrates, and fibre will support your body in the heat and during physical activity.

Hydration and Electrolytes

Water is essential to keep you hydrated, but on those active, hot days when you’re sweating, water is not enough. The body loses electrolytes through sweat, and if they are not replenished, it can lead to dehydration, muscle cramps, and weakness. Electrolyte drinks such as coconut water can help replenish the minerals (sodium, potassium, calcium, and magnesium) lost through sweat and help maintain proper hydration, muscle function, and overall well-being. A pinch of sea salt in your water can also help balance electrolytes. Fresh fruit is another delicious and effective way to help stay hydrated, not only due to its high water content but also because it contains electrolytes like potassium and magnesium that support fluid balance. Some of the top hydrating fruits include watermelon, strawberries, oranges, grapes, pineapple, kiwi, and cucumber.

Protein

It’s common to prioritize hydration in the summer, but maintaining proper nutrition, especially protein, is often overlooked.  It’s important when we’re active outside for long periods of time to include protein in our refuelling snacks, as it will give a more sustained release of energy compared to carbohydrates. It can also help curb fatigue, reduce the likelihood of muscle cramps, and is essential for muscle repair.

Healthy Fats

Healthy fats, like those found in avocados, extra virgin olive oil, coconut, nuts, and seeds, are a good fuel source for sustained energy and contribute to feeling full and energized. They provide a steady release of energy and are necessary for the absorption of essential vitamins that are crucial in energy production.

Natural Carbohydrates and Fibre

Natural carbohydrates, like those found in bananas and dried fruit (no added sugar), are absorbed and used much faster by the body, making them a great choice for quick refuelling. Complex carbohydrates, like rolled oats, are digested more slowly and provide a steady release of glucose, which helps maintain energy levels. Remember, not all carbohydrates are the same, and simple carbs with very little fibre, like those in baked goods, are overprocessed and can lead to spikes in blood sugar and an energy crash later on. 

While trail mix and fruit are my go-to when heading out for a last-minute excursion, here are some other portable, energy-packed snack ideas:

o   Homemade trail mix with raw nuts and seeds (protein, healthy fats), coconut flakes (electrolytes) and dried fruit (natural sugar and carbs)

o   Energy balls (check that the first ingredient isn’t sugar)

o   Roasted chickpeas or edamame (protein, natural carbs)

o   Low-sodium and nitrate-free jerky

o   Carrots, celery, broccoli (don’t need to be refrigerated) and mini cucumbers with hummus (if kept on an ice pack)

o   Fresh fruit—fruit that doesn’t bruise easily or is packed in a container

o   100% Fruit leather

So, when you’re heading outdoors this summer, snack smart, and it will keep you energized, nourished, and ready for adventure! Happy trails!

Here are a few quick and easy recipes to get you ready for your outdoor fun. A homemade (no bake!) granola bar recipe that’s got protein, healthy fats, fibre and a little sweetness, with none of the highly processed ingredients of store-bought bars, and a homemade electrolyte water if you don’t want to buy an electrolyte powder.

Dark Chocolate, Sour Cherry, and Coconut Granola Bar

Makes 8-10

Ingredients:

• 1 ½ cups rolled oats

• ½ cup raw sliced almonds

• ½ cup shredded unsweetened coconut

• ½ cup pumpkin seeds

• 2 tbsp chia seeds

• 2 tbsp hemp seeds

• 1/4 tsp sea salt

• 1 tsp cinnamon

• ¼ tsp ground ginger or cardamom

• 1 cup pitted Medjool dates, soaked for 10 minutes in warm water (drain before putting in the food processor but keep the water)

• ½ cup almond or peanut butter

• ¼ cup raw honey

• 2 tsp vanilla

• ½ cup chopped dried sour cherries (or other dried fruit)

• ¼ cup 70% dark chocolate chips

 Directions:

1. Line an 8x8 baking tray with parchment paper.

2. Pour the oats into the bowl of a food processor and pulse 8-10 times. Add the sliced almonds, coconut, and pumpkin seeds. Pulse 2-3 times more, and then pour the mixture into a large mixing bowl.

3. Add the chia and hemp seeds, salt, cinnamon, and ginger or cardamom to the bowl. Mix well.

4. Place the dates in the food processor and process until it forms a paste. It should be very soft and sticky – if not, add a tablespoon or two of the soaking water. Add the dates to the oats.

5. Warm the honey and nut butter in a small saucepan over low heat just until it starts to thin out. Do not heat it too much, or the nut butter may become grainy.

6. Add the honey-nut butter mixture to the date paste and oats, and then mix until no dry oats remain. Use a wooden spoon or your hands to knead the mixture together. The mixture should be moist and sticky.

7. Tip the dough into the prepared baking tray and firmly press the mixture with the back of a spoon or bottom of a glass until evenly flattened.

8. Cover and place in the refrigerator for at least an hour (or overnight) to firm up.

9. Remove the bars from the pan and cut into 8-10 bars. Store in an airtight container in the refrigerator or freezer.

Homemade Electrolyte Water

• 4 cups of water

• ¼ - ½ tsp salt (replenish sodium)

• 2-4 tbsp honey (provides carbs)

• Citrus juice – juice from half an orange or lemon (contains potassium and adds a nice flavour)

Want to become even healthier? 

Are you dealing with the summer food struggles? Could you use some support figuring out what foods to bring while you explore the wonderful outdoors? Are you interested in learning how health coaching can assist you in implementing healthy lifestyle changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  We work with people from all over the world individually or in groups so don’t let anything hold you back!