Snack Like a Pro: Study Fuel vs. Sofa Snacks

Turn snacks into superpowers—focus now, no crash later.

Why it matters (quick science): Protein + fibre + steady carbs = slower glucose rise → calmer brain, longer focus. Ultra-sweet/low-protein snacks spike then tank energy.

How to do it (2 steps):

1. Pick a protein (yogurt, cheese, hummus, nuts, jerky).

2. Add a steady carb + fibre (fruit, whole-grain crackers, oats) to make it last.

5 Ready-to-Go Combos:
💡 Yogurt + granola + raspberries
💡 Apple + peanut/seed butter
💡 Hummus + whole-grain crackers + cherry tomatoes
💡 Cheese stick + grapes + pretzels
💡 Trail mix (nuts + seeds + a few dark choc chips)

Troubleshooting:

• “I just snack from boredom” → drink water first; set a 2-item snack rule (protein + carb).

• Try and portion control by putting big sized snacks - like 'share pack' crisps - into a serving size bowl, or break off some chunks of chocolate and put the bar away for later. It helps stop you just keep eating because the packet is there and open. 

• “No fridge” → shelf-stable picks: nut packs, roasted chickpeas, applesauce, crackers, jerky.

• “Late-night munchies” → choose carb + protein (toast + PB) to prevent rebound snacking.

Checklist:
✔️ Protein + steady carb
✔️ Palm-size portion
✔️ Water alongside
✔️ Restock weekly

We've also loaded some 'snack' options into our Recipes section - if you're looking for some inspiration 💡