Fuel for success: Try these savoury super snacks for on-the-go athletes

Snack time! What’s your go-to? A sweet treat or something more savoury? As a triathlete, your choice of snack can make a world of difference, not only to your performance but also to your overall wellbeing.

If you crave salty foods, it may be your body telling you to replace the electrolytes you’ve lost through sweating. Unlike the rapid spikes and crashes associated with sugary snacks, savoury options can often be a better choice, providing a more reliable source of sustaining carbohydrate, as well as natural protein for muscle recovery and healthy fats. So, this month I bring you four delicious savoury snacks, all of which can be made in advance. Enjoy them on the go or before or after exercise.

First up, try these apricot and almond rice balls. Rich in carbohydrate and healthy fats, they provide fantastic energy to prevent you bonking on long rides. Individually wrapped, I’d recommend stopping to eat them rather than trying to unwrap one-handed while still cycling!

Chickpeas are another great choice for savoury snacking. Packed with plant-based protein and complex carbs, they also provide fibre, folic acid, iron, phosphorus, and magnesium. Try roasting them, blending them into dips like hummus, or combining them with fresh herbs, spices, and tahini in these delicious falafel bites. You can make them in advance, then store them in the fridge for up to four days, or freeze them before frying and stuffing them into a wrap or pitta with a crisp carrot salad and chilli sauce when you get the munchies.

Next up, why not treat yourself to one of my favourite recovery snacks after a long run: buckwheat galettes with garlicky mushrooms and bacon. Buckwheat flour produces a deliciously savoury, nutty-flavoured pancake and is a better source of protein and minerals than standard white wheat flour. Earthy mushrooms are not only delicious but also a great source of vitamins C, D, and B, along with minerals such as potassium, folic acid, selenium, and gut-friendly soluble fibre. Enjoy!

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Finally, there are cheesy chorizo and courgette muffins. I love to eat these warm with a little butter and extra cheese for breakfast or post-exercise recovery, but they’re also great cold. A good source of slow-releasing carbohydrate, protein, fat, antioxidants, and minerals such as potassium and manganese, they can be stored in the freezer and defrosted whenever you fancy one. You can also wrap them warm in foil and pop them in your feed pouch for on-the-bike sustenance during dawn rides.

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4 energy-packed savoury snack recipes

Almond & Apricot Rice Balls

PREP: 10mins | COOK: N/A, 30mins in the fridge | MAKES: 10-12 balls

Ingredients:

• 2 tbsps crunchy almond butter
• 4 soft dried apricots, chopped very finely
• Zest of 1/2 lime, finely grated
• 250g cooked sushi or pudding rice

Method

1. Combine the almond butter, apricots and lime zest in a small bowl.
2. Cut 10, 10cm x 10 cm squares of cling film, place 1tsp of cooked rice into each square and then spoon a small amount (less than ½ tsp) of the almond butter mixture in the middle of the rice and then cover with a little more rice.
3. Wrap the cling film around the mixture to form a parcel, and shape the rice into a ball. Twist the top to form a tight seal.
4. Refrigerate to help the balls firm up. Peel off the cling film, and enjoy!

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Chickpea Falafel Bites

PREP: 10mins + 30mins refrigeration | MAKES: 10/12

Ingredients:

• 1 tin chickpeas
• Juice of 1/2 a lemon
• 2 cloves of garlic, chopped
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp cayenne pepper
• 1 green chilli, deseeded and finely chopped
• 1 dsp tahini (optional)
• 1 tsp salt
• 50g gram flour
• 1 tsp baking powder
• 2 tbsps fresh parsley, chopped
• 1 tbsp fresh mint, chopped
• Rapeseed oil for frying

Method

1. Drain the chickpeas, reserving the water. Mix the chickpeas with the lemon juice, garlic, cumin, coriander, cayenne, chilli, tahini and salt. Blend in a food processor.
2. Add the flour, baking powder and the chopped herbs and mix together. If too dry, add a little chickpea water. Roll into little balls the size of a walnut and let them set in the fridge for 30mins.
3. Heat the oil in a frying pan – you’ll need quite a lot to cover the bottom by ½cm. When nice and hot, add the balls, push them gently down with a spoon to form little patties. Fry gently for about 4mins on each side, so that they form a golden crust. Remove and place on kitchen paper to soak up excess oil.
4. Serve in pitta bread with a little tahini or chilli sauce and a herby salad or leave them to cool and eat on your ride as savoury bites.

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Buckwheat Galettes

PREP: 5mins | COOK: 5-10mins | MAKES: 6-8

Ingredients:

• 100g buckwheat flour
• 50g plain flour
• 1 tsp dried oregano
• Pinch of salt
• 1 egg
• 100ml semi-skimmed milk
• 200ml water
• 30g melted butter plus extra to cook

For the filling:

• Large knob unsalted butter
• 200g chestnut mushrooms, finely sliced
• 100g lardons
• 100ml crème fraiche
• 1 clove garlic
• Juice of 1/2 lemon

Method

1. Mix the buckwheat and plain flour together, add oregano and salt. Make a small well in the centre, break the egg into it, add milk and half the water. Beat until smooth.
2. Mix in rest of the water and melted butter so it’s like thin cream. If possible, leave to rest for a few hours or overnight; loosen it up with a splash of cold water.
3. Fry the lardons for 2-3mins, add mushrooms and garlic and cook until soft. Stir in the crème fraiche, bring to the boil, simmer for 1min. Season, add lemon juice, set aside.
4. Heat a large pan over a medium heat. Add butter, melt so it covers the base. Lift off the heat, add a small ladleful of batter, swirl so a very thin layer covers the base. Cook for 2mins, toss, cook for 1-2mins.
5. Flip it back over and spoon some of the mushroom mixture onto one half. Fold the plain half of the pancake over the filling and then fold in half again and cook on a very gentle heat for 1-2mins.

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Cheesy Chorizo & Courgette Muffins

PREP: 10mins | COOK: 25-30mins | SERVES: 12

Ingredients:

• 120ml olive oil
• 2 large eggs
• 160ml natural yoghurt
• 200g self-raising flour
• 200g courgettes, grated
• 100g mature cheddar + 30g to top, grated
• 2-3 spring onions, finely chopped
• 100g spicy chorizo
• 1 small green or red pepper, seeds removed
• 1 tsp ground cumin
• 1/4 tsp English mustard powder
• Pinch salt
• 2 tbsps pumpkin seeds

Method

1. Preheat the oven to 170°C/Gas Mark 3. Grease a muffin tray or line with muffin cases. Cut the chorizo sausage and the pepper into small cubes.
2. In a small frying pan, cook the chorizo until it’s released its fat. Remove and place on kitchen towel. Briefly cook the spring onion and the pepper in the remaining oil. Remove and set aside.
3. Combine the oil, yoghurt and eggs in a small bowl. In another bowl, combine the flour, mustard powder, salt, spring onions, chorizo, pepper, courgettes and cheese. Pour in the wet mixture and stir quickly (the less you stir, the lighter the muffin).
4. Spoon the mixture into the muffin cases. Sprinkle with extra cheese and pumpkin seeds, and bake for 25-30mins.

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