The Best Snacks for Quick Energy

What do you do when the three o’clock slump hits at the office? Or, when you’re on your fourth sports practice drop-off of the day? Your eyes may be blurry and you may ache for a nap, but you’ve got things to do.

Before you go grab that drive-through espresso, keep reading. Sometimes, munching on a simple snack here and there could give you the energy you need to get through the day. In this guide, we’ve put together a list of delicious, protein-packed snacks for energy you can enjoy any time.

What Affects Energy in the Body?

Many things in life can make us feel fatigued. For example, too much stress can lead to overwhelming fatigue. And a lack of good quality sleep can make you feel drained the next day.

Another key factor that affects your energy is the food that you eat. While eating is a great way to replenish your energy stores, not all food is created equal.

For example, processed or refined grains such as white bread and pasta may cause you to perk up a bit due to a quick increase in blood sugar.

The same is true for other popular energy-boosting options that promise to work fast, such as energy drinks. These options contain a load of sugar, and while you may take a few sips and immediately feel the surge of glucose, the boost will be short-lived.

What food is best when it comes to protecting your energy? According to Harvard Health, it’s best to prioritize foods with a low glycemic index. The glycemic index is a value used to measure how a type of food will increase your blood sugar levels. 

Foods with a low glycemic index have sugars that are absorbed slowly. This means you avoid the sharp increase in blood sugar and the crash that comes after. These foods provide sustained energy that lasts.

7 of the Best Snacks for Energy

If you want to help fuel your body, there are plenty of easy snack options you can try. Here are several of our faves.

1. Meat Snacks & Jerky

Meat snacks and jerky are not only delicious, but they’re a protein source! For example, Jack Link’s Original Beef Sticks have 13 grams of protein per serving. Plus, beef sticks are portable and perfect to throw in your lunch bag or keep in your car for when hunger and fatigue strike.

Looking for traditional jerky? Jack Link’s Original Beef Jerky has 10 grams of protein per one-ounce serving.

2. Nuts

Nuts can be a good resource of quick energy. Not only do they contain protein, but they also include lots of healthy fats. Some of the best options include almonds, which have six grams of protein and 14 grams of fat. Other legumes to try include pistachios, walnuts and even peanuts.

The other good thing about nuts is that they come in a wide variety of flavors and are really easy to carry around. You can throw a handful in a zipper bag or pick up pre-packaged nuts at your local grocery store.

3. Yogurt

Yogurt, especially the Greek variety, can help give you quick fuel any time of day. For example, this non-fat, plain Greek yogurt has around 16.1 grams of protein per serving. And while it doesn’t contain much fat, it does have around 5.68 grams of carbs, which are also great for restoring your energy.

Don’t like plain yogurt? We feel you. Throw in some fruit for added flavor or even some of your favorite nuts. Or add some yogurt into other snacks such as smoothies.

4. Smoothies With Protein Powder

Speaking of smoothies, these cold and satisfying drinks have the potential to be chock full of protein, healthy fats, carbs and more. They often include dairy, which offers all of these elements, fruit, and other protein-packed ingredients such as peanut butter and protein powder.

There are various types and flavors of protein powder out there, so you’re sure to find something you enjoy. While each brand will feature different amounts of protein, adding a scoop to your smoothie is a simple way to obtain that boost you need.

5. Banana & Peanut Butter

Sweet banana combined with the nuttiness of peanut butter is *chef’s kiss*. While a banana is low in protein, it does offer around 26.4 grams of carbs. The peanut butter is your source of protein here. Plus, on average, peanut butter features 16 grams of fat, with most of those being healthy fats. 

6. Dark Chocolate Covered Almonds

As we mentioned earlier, almonds are a reliable protein source and contain good fats. However, dark chocolate takes the basic almond to the next level. 

Dark chocolate offers a wide range of healthy nutrients. A one-ounce amount of 70 to 85% cacao dark chocolate has around 2.21 grams of protein and 13 grams of carbs.

7. Nut Butter Packets

Is there anything easier than a nut butter packet? They’re perfectly portable and great for snacking on the go. There are many nut options out there too. If you ask us, almond butter is especially tasty!

Get Protein Snacks Delivered Right to Your Door

Jack Link’s makes it easy to get your protein fix. Through our monthly subscription, you can get your favorite meat snacks delivered right to your door. Try it for yourself by picking out your snacks. Or, get protein snacks the traditional way by shopping our products at a retailer near you!