Snack pack

Some days it's almost impossible to eat regular meals and the time you have available to eat is out of synch with regular meal times. This is likely to happen if you choose to work out first thing in the morning before work, at lunchtime or on your way home after work. It's vital that you refuel and re-hydrate as soon as possible after exercise and unless you take your own you would have to rely on food being available at the venue. Do not assume the food you prefer to eat will be readily available - be smart and don't get caught out. Put yourself in control and pack your own. This needn't be time consuming nor complicated, but it does take a little thought. Consider packing some of the suggested kit-bag snacks and keep your store cupboard stocked-up with a few of your favourites ready for when you need them.

KIT-BAG SNACKS

• Bottles of water

• Bagel, muffin, scone

• Dilute squash

• Fresh, dried or tinned fruit

• Fruit bread

• Cartons of fruit juice

• Bread sticks

• Cereal bars

• Cartons of fruit squash

• Jelly beans

• Can of vegetable juice

• Fruit gums

• Sports drink

• Chocolate

• Fruit smoothies

• Kendal mint cake

• Soft drinks

• Fruit yoghurt

• Cans of vegetable juice

• Fresh, dried or tinned fruit

• Sports drink

• Biscuits e.g. Jaffa cakes, fig rolls, garibaldi

• Pretzels

• Soft drinks

• Jelly

STORE CUPBOARD STAND-BYS

• Cereal bars

• Long-life milk

• Squash

• Breadsticks

• Cartons of fruit juice

• Boxes of raisins

• Pots of low-fat rice pudding or custard

• Jelly beans

• Cans of vegetable juice

• Fresh, dried or tinned fruit

• Sports drink

• Biscuits e.g. Jaffa cakes, fig rolls, garibaldi

• Pretzels

• Soft drinks

• Jelly

Top Tips for Healthy Snacking on the Run:

• Carrying fresh food? Invest in a cool bag and flask

• A Thermos flask can be used to keep cold things cold and hot things hot - plus they can be used for both drinks and food!

• Use a plastic container to stop food from getting squashed

• Buy a sturdy plastic water bottle and keep it filled with a drink of your choice

• Pack snacks the night before an early morning workout

• Place drinks in the fridge ready for when you need them

• Trail running or biking on a hot day? Freeze an almost full bottle of water for a cool drink several hours later