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Fast Snack Options for Triathletes

By Bob Seebohar

Many endurance athletes are pressed for time and find it difficult to make good nutrition choices while on the go. Additionally, more and more endurance athletes are experimenting with adding a bit more fat into their diet to positively affect both health and performance. I have found that it can be quite difficult for a typical, high carbohydrate endurance athlete “junkie” to change their mindset and allow more fat into their diet and while I will not debate the pro’s and con’s of that practice in this article, I will provide some simple, fast and higher fat snack options.

snackSnack #1
2 Tbsp. chocolate coconut butter
2 Tbsp. natural crunchy peanut butter
1 Tbsp. unsweetened shredded coconut

Mix in bowl and enjoy!

Snack #2
2 ounces deli turkey meat (nitrate free)
1 ounce cheddar or mozzarella cheese
1/2 avocado

Wrap cheese and avocado in turkey and chow down.

Snack #3
1 piece of celery
Approximately 1 tsp. full fat cream cheese
1 black olive (preferably not canned)

Dip the celery into the cream cheese and place the black olive on top. Repeat this process until you are full. 

Snack #4
Probably the fastest option listed. Grab 1 palmful of raw almonds on the go — it’s easy and delicious. 

Eating well, snacking smart and including a bit more fat in your daily nutrition plan may not be as difficult as you think.

Bob Seebohar, MS, RD, CSSD, CSCS is a sport dietitian and high performance triathlon coach. He traveled to the 2008 Summer Olympics as the U.S. Olympic Committee Sport Dietitian and the personal Sport Dietitian for the 2008 Olympic Triathlon Team. He has served as coach for Sarah Haskins, 2008 Olympian, was a performance team member for Susan Williams, 2004 Olympic Triathlon bronze medalist and was the coach of Jasmine Oeinck, 2009 Elite National Champion.

Bob has many educational resources available at Contact him at