a) Grab a chocolate bar?

b) Have nothing?

Or

c) Eat a quick to prepare, delicious snack that will help you swim/bike/run faster + further that options a) and b)?

Option c) of course! So when hunger strikes here's what to do: 

Pick something from Group One and combine with something from Group Two. It couldn't be easier. 

Group One

• Wholemeal or Rye toast
• Ryvita
• Corn or Rice cakes
•  wholemeal Pitta bread

Group Two

• Banana and peanut butter
• Hoummus or guacamole
• Avocado and sesame seeds
• Mash some cannellini beans and mix with pesto + natural yoghurt
• Cottage cheese with fresh herbs (coriander is pretty good) 

Alternatively make a smoothie. Very quick to make and easily digested when you're in a hurry.

All you need is some oats, ice, banana, frozen berries and a little milk - throw them all into the blender, blitz, then enjoy! To make it even healthier add some ground flaxseed. They contain essential fats which help you to...... exercise longer before reaching exhaustion, recover more quickly from fatigue, can exercise more often without over-training, heal quicker from injuries, build muscle faster and have less joint pain. Not bad for some little seeds!