Snack Smarter
Snacks aren't the enemy, they’re the secret weapon. This post breaks down how to build snacks that are actually satisfying and goal-supportive. Whether you're in the middle of a big training block, chasing kids all summer, or just trying to stay awake during your 3 p.m. slump, we’re giving you the blueprint for smarter, more intentional snacking. Less pantry chaos, more snack strategy.
BLACK IRON RADIO EP. 267: Snack Smarter
We’re busting the myth that snacks are something to cut out. In this episode, Christen, Joyce, and Ryann dig into what actually makes a snack satisfying and how to build one that supports your energy, recovery, and goals. From adult Lunchables to competition fueling, we cover it all. Whether you're a nutrition newbie or a seasoned macro tracker, there’s something in here for anyone who wants to snack smarter (and tastier).
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Snacks aren’t the enemy. If you’ve been conditioned to think snacking is something to “cut out” when trying to be healthy, we’ve got news for you! Snacks aren’t just allowed, but at Black Iron, we encourage them. Whether you’re training for an event, navigating postpartum hunger chaos, or trying to not feel like a human trash compactor by 7 p.m., a well-built snack can be the unsung hero of your day. Christen, Joyce, and Ryann dig into how to snack like a grown-up without sacrificing flavor, fun, or your goals.
What Is a Snack, Actually?
Spoiler: it’s not just chips, pretzels, or whatever’s gathering dust in the "snack aisle." A snack is any smaller portion of food that holds you over between meals, gives you energy, or helps you recover. The key is how you build it.
A satisfying snack includes three things:
Protein
Healthy fat
Fiber-rich carbs
Put those together and you’ve got a snack that actually fuels you instead of leaving you hungry an hour later.
Why Most People Get Snacking Wrong
Too many clients come to us in “snack shame,” trying to white-knuckle their way through the day because they think snacks are “bad” or should be avoided to save calories for dinner. The result? A nightly pantry raid that feels less like mindful eating and more like a crime scene.
Let’s stop the cycle. Snacks don’t sabotage your goals, they support them when built with intention.
Black Iron Coach Snack Staples
Our coaches love adult Lunchables (Joyce), mini snack charcuterie boards (Ryann), and yogurt bowls loaded with seasonal fruit, nuts, and maybe a little granola (Christen). These aren’t just cute ideas, they’re strategic. They deliver lasting energy, help balance blood sugar, and leave you feeling full and satisfied.
Need something fast and easy? Keep these in stock:
Jerky + babybel cheese + fruit
Hard-boiled eggs + toast + nut butter
Overnight oats + berries + protein powder
Protein bars (look for 20g+ of protein, not just “protein” on the label)
Chomps sticks, trail mix, freeze-dried fruit (for the glove box emergency snack bag)
Bonus tip: Create a snack cheat sheet with three proteins, three carbs, three fats you love. Mix and match. Boom. Snack magic.
Performance Snacks: Quantity > Quality (Yes, Really)
Competition day? Throw fiber and “clean eating” out the window. This is about quick energy and digestibility. Think bagels, bananas, Uncrustables, gummy bears, rice cakes, and carb powders. If you're stressing over finding the cleanest snack while warming up for event two, you're doing it wrong.
Also, chewing might feel like a chore when you're hyped and nervous. Liquid carbs and applesauce pouches? Totally fair game.
Bedtime Snacks, Anyone?
Whether you need a little something sweet or something strategic to help with recovery and sleep, what you eat before bed is up to you and your goals. Some clients do better with protein-forward snacks before sleep, others feel more balanced with some slow-digesting carbs. Grapes, oats, Greek yogurt, or yeah, even a cookie. (We are pro-cookie and pro-goal over here.)
Final Word
Snacking isn’t a weakness, it’s a tool. And when you build snacks that are satisfying, balanced, and aligned with your lifestyle and goals, you’re not just snacking smarter… you’re setting yourself up to win.
Let us help you get there.
Ready to ditch the “snacks are bad” mindset and build something that actually works for you? Our coaches can help you dial it in, whether you're feeding a training cycle, a family, or your inner snack gremlin.
Want more help building out your day with strategic snacks? Work with us at Black Iron Nutrition. Because your goals deserve more than dry protein bars and 3 p.m. regret.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
