1.      Banana peanut butter “ants on a trail” – quick fuel

Slice a banana length ways spread with peanut butter and top with sultanas, close the halves of the banana back up. Like a banana sandwich!

2.      Pretzels and hummus –slow fuel

Salty to replace lost salt, carbs to replenish energy and the protein form the hummus will give you a protein kick.

3.      Nuts and dried fruit – quick fuel

Easy, peezy. Carbs, good fats and protein all in one.

4.      Greek yoghurt topped with granola – slow fuel

The protein from the yoghurt will assist in recovery and the carbs in the granola will provide energy.

5.      Peanut butter sandwich – slow fuel

This favourite can provide carbs from the bread, fat and protein from the peanut butter

6.      Protein bliss balls – quick fuel

Make your own or buy them, these popular bite sized energy giving balls are all the craze. They will provide carbs, fat and protein.

7.      Chocolate milk – quick fuel

Simple, yet tasty. Chocolate milk will provide protein, carbs and an added nutrient boost from all that dairy goodness.

8.      Tuna sandwich – slow fuel

Protein and carbs and very filling if you aren’t going to get back up anytime soon and feel heavy and bloated.

9.      White bread with jam/honey – quick fuel

A quick and easy fix. Carbs and… Carbs to replenish glycogen (muscle fuel).

10.  Jerky and fruit – slow fuel

Salt from the jerky to replace that lost in sweat, protein for recovery and fruit for the carbs needed for energy.