To fuel your day of rafting, or any activity, it’s important to eat and to eat right. Spending your day on the move tackling rapids, giving paddle high-fives and non-stop laughing makes for hungry work!

We usually recommend bringing a snack to eat on the bus journey to and from the river since it’s perfect timing to fuel your energy levels both before and after the trip. And when it comes to choosing your snack, we recommend picking something light, easy to pack, and full of energy.

Here are some of our favourite snacks for a pre-rafting energy boost or post rafting treat:

Fresh or Dried Fruit

Whether you choose to bring along fresh or dried fruit, make sure to pick something that can stand some time rolling around in your pack, and try to go for something loaded with nutrients like vitamin C, antioxidants and fibre. Apples are a great choice since they are nutritious, won’t go bad quickly, and don’t have a peel you’ll have to hold onto afterward.

Nuts & Trail Mix

The daddy of healthy and nutritious snacks! It’s easy to pack and, if you are so inclined, to make on your own. You can pick your favourite ready-made brand or make one of your own with a selection of nuts and seeds like peanuts, almonds, pistachios and cashews which are full of protein and healthy fat. Combine those with some dried fruit for some cards and you’ve got the perfect mix for a great energy boost! Follow this link for 10 inspiring Trail Mix recipes.

Energy Bars

The fact that they’re called energy bars is a good indication that they’re a good snack to bring on an adventure activity! Whether you get them from the store or make your own, they’re great to carry in your pack since they’ll be wrapped or packaged. When it comes to energy bars, you want to make sure you pick ones that are high in protein, vitamins and minerals with wholesome ingredients like rolled oats, honey, nuts, coconut, dried fruit, dark chocolate, etc.

Our personal favourites are CLIF Bars; the Original bar, the Builder bar, the Z bar or the Luna Bar… whatever one you pick you’re sure you’ve got a nutritious (and largely organic) snack that also tastes great (chocolate, mint, coconut, peanut fudge, almond crunch, raisin walnut, etc… just pick your favourite)! This combined with their love of (healthy) food is why we’ve partnered with the company to make sure no rafter goes hungry or loses energy on our trips by giving everyone their pick of our favourite selection of bars.

Dark Chocolate

Oh yes! You read that right: chocolate! It isn’t only yummy and satisfying, it’s also good for you by helping control blood sugar. Loaded with antioxidants, and high in vitamins and minerals; enjoy dark chocolate without any guilt! Just keep in mind that moderation is key; two pieces after a hard day of rafting is just right.

Cheese & Crackers

Cheese and crackers aren’t limited to being paired with wine! As a general rule, try to stick to hard cheese since it’s solid enough to survive a tumble in your pack and can take a little bit of heat. Combine the cheese with whole-wheat crackers and you’ve got yourself a nutritious snack that holds plenty of protein, fat and carbohydrates.

These are our top fives snacks, but there are a lot more options out there like popcorn (skip the butter) and beef jerky to name a few. Whatever you decide on, make sure to fuel your body and adventure the right way by option for something nutritious to maximize your energy levels. And although you’ll be getting splashed aplenty on the river, make sure to drink lots of water to stay hydrated!

What will you be snacking on standing on a sandy bank alongside the river?