“Bananas are a great source of low-GI carbohydrates,” explains exercise scientist and dietician Lachlan Mitchell ( “Bananas also contain potassium, an electrolyte that is lost in sweat.” Want to mix things up? Nutritionist Lola Berry ( recommends chopping up a banana and sprinkling cinnamon on it.

Natural Yogurt

“Yogurt provides high-quality protein and is low GI,” says Mitchell. “Try 200g of yogurt with a small serving of fruit, as the extra carbohydrates will help fuel your workout. It’s a great option before resistance training.”


“A handful of blueberries is a fantastic snack option if you are only doing light exercise or are the type of person who doesn’t like to eat something too heavy before working out,” says Berry. “Blueberries will not only give you healthy sugars for energy, but they’ll also give you a great hit of antioxidants.”

Crackers With Cheese

Try topping a couple of rye or wholegrain crackers with low-fat cheese, says dietician Susie Burrell ( “This snack is light but it provides just the right amount of carbs and protein for sustained energy.”


Raw Nuts And Dried Fruit

“This easy-to-carry snack offers protein from the nuts and some healthy sugars from the fruit,” recommends Mitchell. “A serving size of around 60-90g will give you sufficient energy to refuel your body after a workout.” Look for pre-packaged portions at the supermarket that you can keep stashed in your gym bag. Easy as!

Veggie Frittata

“Eggs are a great source of protein,” says Berry. “A frittata filled with vegetables is easy to pack, and as well as protein, you get a hit of antioxidants from the veggies.”

Green Smoothie

“Most protein shakes are quite processed,” says Berry. “A better option is to make a smoothie. Put in some greens (like spinach), berries and frozen banana. Add a teaspoon of spirulina – it’s a great source of plant-based protein. You can also add unsweetened coconut water for electrolytes.”

Dinner Leftovers

Last night’s dinner can be today’s snack. “If you had good quality protein like chicken or lamb for dinner the night before, tuck into a little of that,” says Berry. “The protein will feed your muscles.”

Text: Sarah Ranawake
Article images: TPG/Click Photos
Main images: maridav /, Syda Productions /