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Three Snacks That are Perfect for Fuelling Sports


Fruit Smoothie

Smoothies are perfect both pre and post exercise depending on the ingredients.

Pre-exercise – add some oats, chia seeds or quinoa for a slow release carbohydrate.

Post-exercise – add some protein, such as nuts and seeds, to help aid muscle recovery.

Ingredients (serves one):

  • 1 banana
  • 140g of fruit (blueberries, blackberries, raspberries, cherries, pomegranate seeds, grapes, plums, peaches, papaya, apricots, oranges, nectarines, persimmons, apples, pineapple, watermelon, melon, lychees, star fruit, dragon fruit, figs, mangosteen)
  • 1 date (chopped)
  • 150ml coconut water (or just plain water or milk)
  • 1 tsp honey
  • OPTIONAL: Add 50g of your favourite carbohydrate (oats, chia seeds, quinoa) or 50g of your favourite protein (nuts and seeds)


Step 1: Slice the banana into the blender.

Step 2: Add the fruit of your choice plus one chopped date for sweetness.

Step 3: Add the coconut water, honey and any of your optional extras.

Step 4: Whizz until smooth!

Super Porridge

Oats are the perfect slow release carb to fuel your training routine. A great pre-exercise snack that will keep you going!


  • 100g porridge oats
  • 300ml milk (cow’s milk, coconut milk or almond milk)
  • ½ tsp vanilla extract or the seeds from 1 vanilla pod
  • 25g chia seeds
  • 25g pumpkin seeds
  •  25g sunflower seeds
  •  300g blueberries
  •  50g flaked almonds
  • Honey (to taste)


Step 1: Mix the oats, milk, vanilla, chia seeds, pumpkin seeds and sunflower seeds

together and leave to soak for 20 minutes. Add a little water if the consistency is too dry.

Step 2: Add the blueberries, almonds, and honey to sweeten.

Step 3: You can serve this dish hot or cold! If you want your porridge hot, microwave for two minutes or warm thoroughly in a pan.

Super Granola

A great on-the-go snack if you take it ‘dry’ and a super breakfast if you add milk!


  • 150g oats
  • 20g coconut oil
  • 60ml maple syrup or Manuka honey
  • 50g pumpkin seeds
  • 50g sunflower seeds
  • 30g flaxseeds
  • 100g Brazil nuts
  •  50g dried goji berries
  • 70g dried cranberries
  • 1 vanilla pod


Step 1: Preheat oven to 180°C.

Step 2: Mix all the ingredients together and toss until fully coated with coconut oil  and maple syrup.

Step 3: Spread the mixture over a baking tray lined with grease-proof paper.

Step 4: Bake for 10-12 minutes.

Step 5: Once baked, break apart into bite-size chunks.

Step 6: Store in an airtight container for 2-3 weeks.

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