There’s nothing worse than turning up to your MAN v FAT Soccer night hungry. You need fuel to score those winning goals, after all.

Instead of grabbing a bag of chips or a candy bar, try one of these quick snacks that your body will thank you for.

Apple and peanut butter

Simple but effective, and PB instantly improves everything it touches. Simply cut up your apple and dip into peanut butter and you’ve got a great snack that’s a source of fiber and protein to keep you feeling satisfied.

A few things to remember: crunchy or smooth, make sure your favorite PB brand is a good one that’s free of added sugar and oil. Don’t be won over by labels that say ‘natural’, always look at the ingredients. We found that Great Value natural no stir creamy peanut butter contained added sugar and palm oil, and Jif natural peanut butter contains molasses alongside palm oil and sugar. Crazy Richard’s is one brand that does peanut butter with just one ingredient: peanuts.

Be wary of your portion size too. It’s easy to heap up peanut butter, but that’ll probably be hundreds of calories more than you’d planned on. Use a set of kitchen scales to measure out your portion. 30-35g is a good portion size.

Banana on toast

Take a slice of whole wheat bread, toast it, then top with a mashed up a banana and you’ve got yourself a super easy, delicious, and filling snack. This snack is high in fiber, which will help keep you fuller for longer, and is also a good source of potassium, which is important for energy and endurance.

Almonds

Around 20 almonds counts as a serving, and it’s the perfect snack to keep in a little tub for when you’re on the go. Almonds are packed with magnesium, which helps to improve exercise performance, and potassium, which is good for energy and endurance. They’re also a good source of monounsaturated fat, which is the kind of fat you want to include in your diet.

Hummus

Hummus is an elite dip that’s endlessly versatile. Take your pick of flavors: our favorite is roasted red pepper, but any flavor is good. Scoop it up with sticks of carrots, cucumber, or bell pepper, or serve with a toasted pita. Hummus is a good source of protein, which is great for supporting muscle growth, and a source of fat which will give you energy.

As always, be careful of your portion size – hummus is a great option for a lower-calorie snack but eat too much and those calories will soon rack up.

Protein shakes/bars

Protein and exercise go hand in hand, and for good reason – it helps you build muscle and keeps you feeling full. You can get protein from plenty of sources, but bars and shakes are convenient if you’re short on time.

Be sure to check the labels, because some products can be deceivingly high in calories and sugar. RXBars, KIND protein, and Think! protein bars are good options.