Hiking, biking, running, walking – whatever your go-to activity is, you probably have a go-to snack, right? But is it healthy, well balanced, and helping your body to recover from a strenuous day outdoors or is it giving you too much sugar and not enough nutrition?

Packing food and snacks for outdoor activities may sound easy, but you want to make sure you choose nutritionally balanced foods; specifically foods that provide a balanced boost of protein and carbs to keep you energized, are low in sugar and higher in fiber to avoid a blood sugar spike, and are easy to eat, easy to store and easy to take on the go.


10 Foods and Snacks for Outdoor Workouts


Ok, maybe water isn’t exactly a ‘snack,’ but it is critical to stay well-hydrated while participating in any outdoor activity – hiking, running, biking, walking, volleyball, basketball, yoga, swimming. You get the idea, but it’s an important reminder regardless. People often reach for more sugary electrolyte-heavy options like sports drinks instead of plain, still water. But your best source of hydration is water, plain and simple. If you need to boost your electrolytes, there are some great snack options to consider, particularly some that are high in potassium, instead of sugary drink substitutes. When you’re packing for a day of activity, be sure to bring at least one large (16oz or bigger) reusable (for the environment, of course) water bottle. If you don’t have a backpack or a place big enough to store a bottle, consider some options that are designed specifically for outdoor activities, like pouches, arm bottles, or water packs. There are also some water bottles with a carabiner or hook to attach to your jacket or belt loop.

10 Healthy Power Snacks for Outdoor Workouts



Go ahead, go nuts! Cashews. Peanuts. Almonds. Walnuts. Eat them individually or combine them for a flavor wow! Even try some of the flavored enhanced nuts for an extra kick - BBQ, smoked, wasabi, or sesame – but eat these in moderation because these are typically high in sodium, which can make you thirsty! Nuts, while high in fat, are good sources of protein, typically 5 grams or more per serving. Nuts are also a nutrient-rich snack that can keep you feeling full and satisfied. Specifically, almonds are high in calcium, cashews are high in both magnesium and iron, and walnuts are high in omega-3 fats – the good fat. While the carb content in nuts is variable, in general they are typically a great snack to eat, even on a low-carb diet. So be sure to pack at least a handful of nuts to snack on throughout a hike, during a bike ride, or to enjoy after a long run. Looking for nuts with protein?  Read about the top ten nuts for protein here.


Snack Bars

There is a wide variety of energy and high-performance bars that are perfect for an outdoor nibble during an active day. Snack bars are individually wrapped and practically fit anywhere for easy access - in a purse, a fanny pack, or a backpack.  In general you will want to choose one that carefully balances the protein, carbohydrates, fiber and sugars. Sugar is a big one to keep in check on snack bars, especially for kids. Check out the Low Sugar Snack Bars For Kids article for suggestions on how to choose those. Keeping those things in mind, snack bars are usually a great source of energy and have a high protein count, often used as meal substitutes. So pack your favorite flavor and hit the road.




Beef jerky. Pork jerky. Turkey jerky. Vegetarian and even vegan jerky - really! Jerky, of any flavor, might raise an eyebrow or two in the ‘healthy snack category,’ but in fact, it is. Like any snack, or semi-processed foods (enhanced with flavors), you will want to keep a close eye on sodium content; sodium can lead to fluid retention, which can impact your blood pressure and put stress on your heart. Livestrong sums up the benefits of beef jerky, specifically, as a high protein snack that actually has several dietary benefits. So grab some jerky for a flavor packed, chewy, filling snack for your energy-burning outdoor workout.


Whole Fruit

Whole fruits will always be great snack options for several reasons. Whole fruits are typically low in sodium, fat, and calories, and high in fiber. Fiber is an essential dietary requirement and one that is often overlooked. For information on the importance of eating fiber, check out this article on why you should be eating more fiber now. Some of the direct health benefits of eating a high-fiber diet include better digestion, lowering of cholesterol, and controlling your blood sugar. Although whole fruits do contain natural sugars, the fiber content in them helps to slow your body’s rate of sugar absorption, lessening the chances of a sugar high or spike in your blood sugar after eating some. In addition to the health benefits of fruit, they are usually pretty easy to pack and transport. Since many fruits come with a skin, they are relatively protected – bananas, oranges, and apples, for example. Each fruit also contains independent benefits for your overall health. For example, bananas are terrific sources of potassium. Potassium is a type of electrolyte that assists with a range of important body functions, including blood pressure, heart rhythm, and aids digestion. Keeping your electrolytes balanced throughout the day, especially during outdoor activities where you are sun-exposed and likely sweating, is important to your overall health. Keeping whole fruits on hand is a well-balanced option for a snack to keep you going long after your day of outdoor fun is over.


Bite-Size Vegetables

Vegetables can provide a wide-variety of nutritional benefits that make them a must for any healthy snack list. Bite-size vegetables, in particular, are ideal for any on-the-go snack pack. Baby carrots, snap peas, mini peppers, celery sticks, and cucumber slices, to name a few, are perfect to take on the road. These are great individually or mixed together for texture and flavor options. Packing these in small snack bags or travel size containers can typically fit easily in backpacks or coolers making them a smart addition! The often crisp and refreshing snacks give you a solid nutrition boost, providing folic acid, potassium B vitamins, iron, and more. And like whole fruits, vegetables are a terrific source of fiber.


String Cheese

This choice might be slightly temperamental for long days in the sun since it is usually refrigerated and best chilled, but it’s worth adding it as an option to consider for shorter days or specific ‘games.’ String cheese is better than other cheese options because it’s individually wrapped and easy to eat on the go. One string cheese is typically only 50 calories and has at least 6 grams of protein. Most cheese flavors – Cheddar, Colby Jack, and Swiss – come in stick form too; similar to the string cheese option. So now you have even more options to consider if the traditional string cheese mozzarella flavor isn’t your cup of tea.


Granola Bars

Similar to the snack bars, granola bars provide a wide-variety of options. Although there isn’t a clear differentiator between snack bars and granola bars, there are some agreed-upon differences. Livestrong defines the differences by ingredient - “The ingredients of energy bars and granola bars often overlap. In general, the primary ingredient in granola bars is a granola made from rolled oats, puffed rice or other grains. Some energy bars contain rice crisps, rolled oats and toasted oats. Sugar syrups, oils, fruit pastes and other sticky materials hold the grains together in a bar form.” Like snack bars, granola bars are portable and often individually wrapped. Even though granola bars typically pack less protein than snack bars, they tend to be lower in calories. Both types of bars have a purpose and deserve to be on this list. You may choose between them depending on your activity and needed energy level.  (just make sure to check the sugar content!)


Dried Fruit

Dried fruit is another terrific way to enjoy the fiber benefits of whole fruit, but in a more compact and chewy way. Naturally dried fruits without any added sugars are your best bet for the most nutritional impact. Some dried fruits to consider are raisins, figs, dates, mangoes, apricots, and apples. The fruit goes through a dehydration process where essentially all the water content is removed, shrinking the fruit, and extending its shelf life. While the vitamin C content of the fruit is greatly lessened during the dehydration process, it still maintains the fiber and nutrients of the whole fruit. Store these dried fruits in a small container or snack bag for easy packing and you can take them just about anywhere (and they have an advantage over fresh fruit in that they won't bruise as they bump around in your backpack!)


Trail Mix

Mix and match some of your favorites from this list and create the perfect outdoor snack mix. Trail mix is usually made up of granola, nuts, and dried fruits mixed together for a flavor-packed bite. You can buy prepackaged trail mixes or make your own! You can even add something sweet like chocolate or yogurt chips, in moderation of course. Trail mix provides a nice break from eating the individual contents on their own. It’s a snack that can awaken your taste buds while still delivering solid nutritional benefits. This often energy-enhancing snack can be easily packed if you make your own. And if you buy the prepackaged kind, get them in the individual serving containers and toss one in your bag before you head out for a workout or outdoor activity!

10 Healthy Power Snacks for Outdoor Workouts




(Truth Bars are a great source of nutrition and clean energy for before, during and after a workout. They are low in sugar (4-5g), high if fiber (12-14g) are 200 calories or less, with protein options that deliver 10g of protein. And, they are delicious! But with any chocolate covered bar, make sure you don't leave it laying in the sun!)

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Frequently Asked Questions

What are the key attributes of a Truth Bar?

Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); contain a full day's supply of Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut in our coconut bars. Truth Bars come in both Vegan and Non-Vegan varieties. Best of all, Truth Bars continue to receive mostly five stars for great taste!

Questions About Prebiotics and Probiotics:

What is a probiotic?

Probiotics are good bacteria in your digestive system that help to keep your gut healthy and that make a beneficial contribution to your overall health.

What is a prebiotic?

Prebiotics are indigestible fibers that come mainly from certain plant foods that feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics together?

Prebiotics feed the probiotics to help them thrive and work longer in your body. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced, healthy microbiome.

How much probiotic is in each Truth Bar?

1 Billion CFU's.

What is the strain of probiotic used in Truth Bars?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has extensive studies of gut healing effects ranging across gastrointestinal issues, bloating, diarrhea and irritable bowel syndrome. This spore-producing bacteria remains dormant in the package and on grocery store shelves, but becomes activated once eaten.  This hardy bacteria strain has a protective shell that helps it survive the acid and bile in your stomach so that it can reach your intestines unharmed.  Once there, the low ph and moisture in your intestines allows it to activate and multiply rapidly.   This is especially true when it has prebiotics there to feed it.

Questions about ingredients:

How are Truth Bars sweetened?

In order to achieve a balance between sweetness and low sugar, Truth Bars are sweetened by a combination of natural sweeteners and real food ingredients.

How many grams of sugar do Truth Bars have?

The number of grams of sugar ranges from 4 grams per bar in the Chocolate Peanut Butter Crunch Bar to 5 grams per bar in the rest of the Truth Bar flavors.

Are Truth Bars Made With All-Natural Ingredients?

Yes. Truth Bars are made with 100% all-natural ingredients and contain no artificial flavors, no artificial colors, no artificial sweeteners, and no fillers. Truth Bar ingredients are also non-GMO.

Are Truth Bars Vegan?

Two Truth Bar flavors are vegan. Our Dark Chocolate Coconut and Chocolate Raspberry Coconut bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Three of our Truth Bars are protein based (10g per bar) and non-vegan. Our Chocolate Almond Crunch, Mint Chocolate Chip and Chocolate Peanut Butter Crunch bars feature a Non-Vegan blend of brown rice protein, whey protein isolate and whey protein concentrate that supplies essential Amino Acids for a "complete" or "whole" source of protein.

Are Truth Bars 100% gluten free?

Yes. All Truth Bars are 100% gluten free.

Are Truth Bars soy free?

Yes. Though often found in chocolate, the specially formulated dark chocolate coating on all Truth Bars is completely free of soy. (the chocolate coating itself is also sugar free)

Are Truth Bars dairy and lactose free?

Truth Bar's vegan bars (Dark Chocolate Coconut and Chocolate Raspberry Coconut) are dairy and lactose free. Truth Bar's protein bars contain both Whey Protein Isolate and Whey Protein Concentrate.  These whey proteins contain a small percentage of lactose.

What about other allergens?

 If you have allergies, please read the food ingredients on the label carefully or talk to your nutritionist, allergist, or doctor about what is best for you. Also note that though not every Truth Bar contains these ingredients, they are made on equipment shared with peanuts, tree nuts, soy and dairy.

 Are Truth Bars kosher?

Yes. They are certified OU Kosher by the Orthodox Union. 

What is the source of Omega-3's?

Truth Bars contain Omega-3s from white chia seed.

Do Truth Bars contain MCT (medium chain triglyceride) Oil?

MCT Oil can be found in four of our bars: Chocolate Raspberry Coconut, Dark Chocolate Coconut, Mint Chocolate Chip, and Chocolate Almond Crunch.

Chocolate Peanut Butter Crunch contains no MCT oil.

 Where can I find a full list of ingredients?

You can find a full list of ingredients on each bar’s label and product page on truthbar.com. The ingredients can be found by clicking the second tab on each product page.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages on truthbar.com. Just click the third tab.

You can also find information on the ingredient page on truthbar.com that outlines key ingredients and their benefits.

Truth Bars & Popular Diets:

Are Truth Bars Keto Friendly?

Keto diets are very low in carbs, high in fat, ideally higher in fiber, and have some balanced amount of protein. The strictest Keto diets require very low to almost no carbs. Truth Bars would not be ideal for the strictest keto diet. But if you are looking for a snack option for a basic or moderate keto diet, Truth Bar's Chocolate Peanut Butter Crunch bar is a great choice -- high in fiber (13g), high in healthy fat (12g), moderate protein (10g) and relatively lower net carbs (6g).

How many Weight Watchers points does a Truth Bar have?

Truth Bars have approximately 8-9 points per bar.

Are Truth Bars Paleo Friendly?

Paleo diets in their strictest form include foods that hunter-gatherers would have eaten. This means no foods that were not available to them (like sugar, processed foods, artificial ingredients) and lots of fruits, grains and lean protein. Paleo diets also restrict grains, legumes and dairy. Truth Bars, while gluten-free and only containing real food ingredients, would not fit in the Paleo diet in its strictest form as they contain some sugar (4-5g).

Other Questions:

What is the shelf life of Truth Bars?

Truth Bars have a shelf life of 12 months from the date of production. We make our bars in small batches, which should ensure that our retailer's shelves are stocked with fresh bars when rotated correctly.

Do Truth Bars need to be refrigerated?

No. This type of probiotic is not in a live state on the shelf, it is activated only after it's eaten. For this reason, Truth Bars do not need to be refrigerated.

Questions about buying Truth Bars

 How do I find out if Truth Bars are sold in a store near me?

 You can use the Store Locator on truthbar.com to search by zip code, city or state to find a store near you.

 What if there aren't yet stores near me that carry Truth Bars?

 First, you can talk to your grocery store or health food store's manager and ask them to stock Truth Bars in their store. They can contact us directly and we can help. Meanwhile, Truth Bars can be purchased on amazon.com/truthbar and truthbar.com.

 What is your return policy?

 100% satisfaction or your money back. You can reach out to us at info@truthbar.com and we will help.


 Please let us know if you have a question that is not listed above.
Simply write to us at 
info@truthbar.com or orders@truthbar.com. We are happy to answer any questions!