"I feel flat by 3 p.m." Sound familiar? You’re not alone; over 60% of Aussies struggle with daily energy slumps. We reach for quick fixes, sugary bars, energy drinks, and empty carbs, but we feel worse. Crash. Crave. Repeat.

It doesn’t have to be that way. In this guide, I’ll walk you through smart snack choices that fuel your body, clean, high-protein, no-junk options like 3099 Jerky. Let’s keep your energy steady, your cravings crushed, and your snacks Aussie-made and mighty!

What Makes a Snack "Energising"?

An energising snack does more than just fill you up; it fuels you. The best ones balance protein, complex carbs, and healthy fats to give your body sustained energy without the crash. Unlike sugary snacks that spike blood sugar and leave you flat, energising snacks release fuel slowly, keeping your mind sharp and your body strong.

Protein helps repair and build muscle, while complex carbohydrates like oats or sweet potatoes provide long-lasting fuel. Healthy fats from nuts or seeds keep you fuller for longer and support brain function. Add key micronutrients, think B vitamins, iron, and magnesium, and you’ve got a snack that powers your performance.

But it’s not just what’s in it, it’s what’s not. Avoid snacks packed with preservatives, seed oils, and added sugar. Instead, go for clean, natural choices. Whether on the job, in the gym, or at your desk, smart snacking can keep your energy and your focus razor-sharp.

Best Snacks for Sustained Energy

Tired of snacks that leave you crashing? These seven energisers will keep you up all day, without the slump.

1. 3099 Jerky

3099 Jerky isn’t just tasty, it’s functional fuel. Made from 100% Aussie beef, it’s packed with high-quality protein that keeps you full and energised for hours. With no added sugar, preservatives, or seed oils, it’s perfect for job sites, workouts, or late-night cravings. 

Each bite delivers clean energy without the crash, making it one of the smartest snacks for sustained performance. Whether you like chilli, Smokey BBQ, or Garlic, there’s a flavour for every craving.

2. Boiled Eggs

Boiled eggs are one of the simplest, most effective energy snacks around. Each egg offers about 6 grams of protein, plus essential nutrients like B12 and healthy fats. 

Eggs are portable, mess-free, and easy to prep ahead. Whether you’re fuelling before the gym or holding off hunger mid-afternoon, they deliver clean energy without the sugar spike. Add a pinch of salt or chilli for extra flavour.

3. Nut Butter with Banana

This sweet-salty combo delivers both fast and slow-burning energy. The banana gives you natural sugars and potassium to support muscle function, while the nut butter adds protein and healthy fats for satiety. 

It’s ideal before workouts or to curb cravings mid-morning. Choose peanut, almond, or cashew butter; ensure it’s free from added sugars or oils. You’ll stay energised without riding the sugar rollercoaster.

4. Greek Yoghurt with Berries

Greek yoghurt is a protein powerhouse, and when paired with antioxidant-rich berries, it becomes a well-rounded energy snack. The yoghurt provides fullness and muscle support, while the berries offer natural sweetness and fibre. 

This duo helps balance blood sugar and keeps you going between meals. Go for full-fat, unsweetened varieties for better satiety and flavour. It’s a great option for breakfast or an afternoon pick-me-up.

5. Trail Mix (Nuts & Seeds)

Trail mix offers a satisfying crunch and a nutrient-rich punch. Nuts provide healthy fats and protein, while seeds add fibre and minerals like magnesium for energy production. 

It’s shelf-stable, easy to carry, and perfect for busy days. Stick to raw or dry-roasted options without added sugar or chocolate. A small handful goes a long way in keeping your focus sharp and your energy levels stable throughout the day.

6. Hummus with Veggie Sticks

This plant-based snack delivers fibre and complex carbohydrates, giving your body a slow and steady energy source. Hummus is made from chickpeas and is rich in protein and iron, while veggie sticks like carrots, cucumber, and capsicum add crunch and hydration. 

It’s a refreshing, satisfying choice when you want something light but nourishing. Keep a portion packed for workdays, road trips, or post-workout recovery.

7. Protein Balls

Protein balls are compact, mess-free, and loaded with fuel. They offer a blend of fibre, protein, and healthy fats, typically made from oats, nut butter, and seeds. 

Skip the sugar-laden store-bought ones and opt for homemade or clean-label versions. They’re great between meals, before workouts, or when you’re craving something sweet but functional. After a couple of bites, you’ll be back in action, energised and focused.

Why Jerky Is the Best Energy Snack

Jerky ticks every box when it comes to sustained energy. It’s high in protein, low in sugar, and completely shelf-stable, making it perfect for busy Aussies on the move. Protein is key to keeping you fuller for longer and maintaining steady energy levels without the crash of sugary or carb-heavy snacks.

3099 Jerky goes even further. Made from 100% Australian grass-fed beef, it contains no preservatives, no seed oils, and zero added sugar. Each bite delivers clean, functional fuel that supports muscle recovery, curbs cravings, and easily fits into low-carb or carnivore lifestyles.

Whether smashing a workout, working long hours, or hitting the road, jerky is easy to pack and eat and seriously satisfying. Flavours like Chilli, Garlic, and Smokey BBQ make it feel like a treat without compromising your health goals. When energy matters, Jerky’s the smart, no-fuss choice delivers every time.

When to Eat Energy-Boosting Snacks

Timing your snacks right can make a big difference in how energised you feel throughout the day. The best moments to reach for energy-boosting snacks are mid-morning, mid-afternoon, and pre- or post-workout. These are the times when blood sugar tends to dip or your body needs extra fuel.

A mid-morning snack keeps you focused until lunch, especially if breakfast was light. Afternoon slumps are real, and a high-protein, low-sugar snack like 3099 Jerky can keep you going without the crash. 

Before training, a combo of protein and carbs helps with performance, while post-workout snacks aid in recovery and replenishment.

Avoid snacking too late at night unless you’re genuinely hungry or active, as this can interfere with sleep. Listen to your hunger cues, and fuel up with intent, not out of boredom or habit. Energy snacks work best when they’re part of a balanced daily routine.

Why 3099 Jerky Is a Top Pick for On-the-Go Energy

When you need energy on the run, 3099 Jerky delivers the goods, literally. Made from 100% grass-fed Australian beef, this snack is packed with high-quality protein, which helps maintain energy levels, curb hunger, and support muscle recovery. 

Unlike sugary snacks that spike your blood sugar and then crash it, jerky offers a slow and steady energy release that keeps you going longer.

What sets 3099 Jerky apart? It’s all-natural, with no preservatives, fillers, or MSG, just real meat marinated for 24 hours to lock in bold flavour. Whether you’re powering through a hike, a work shift, or a long drive, it’s lightweight, easy to pack, and mess-free.

With flavours like Original, Salt and Vinegar, and Teriyaki, there’s a tasty protein hit for every mood. 3099 Jerky is not just convenient; it’s fuel with purpose. When performance matters and taste can’t be compromised, it is your go-to energy snack for life on the move.

Final Tips for Choosing the Right Snacks

Stop guessing your way through snack time. These simple tips will help you choose energy boosters instead of energy drainers.

• Focus on Whole-Food Ingredients: Choose snacks made from real, recognisable ingredients. Whole foods like nuts, eggs, or jerky offer better fuel than processed options. They provide natural energy without added junk.
• Prioritise Protein and Healthy Fats: Protein keeps you full and stabilises energy, while healthy fats support brain function. Together, they help avoid sugar crashes. Look for snacks with at least 5–10 grams of protein per serve.
• Avoid Hidden Sugars and Additives: Sneaky sugars and preservatives are common in "healthy-looking" snacks. Always read the label before buying. If it contains seed oils or sweeteners you can’t pronounce, skip it.
• Choose Snacks That Suit Your Lifestyle: Your snack should fit your day, be easy to pack, quick to eat, and satisfying. Jerky, boiled eggs, or protein balls are perfect on-the-go options. Convenience shouldn’t come at the cost of quality.
• Look for Key Nutrients That Support Energy: Nutrients like iron, B12, and magnesium help convert food into fuel. These are especially important if you're active or always on your feet. A well-chosen snack can make a big difference in how you feel.
• Watch Your Portion Sizes: Even healthy snacks can become unhealthy if you overdo it. Stick to serving suggestions and avoid mindless munching. Pre-portioning your snacks helps prevent overeating.
• Trust How Your Body Feels After Eating: Pay attention to how your body responds. A good snack should leave you energised and satisfied, not sluggish or hungry again in 20 minutes. Your body’s feedback is the best guide.

Snack Smart, Stay Energised

Skip the sugar crashes and fuel your day the smart way. The best snacks for energy are clean, balanced, and built to last, just like 3099 Jerky. Whether you’re powering through work, training, or travel, our high-protein Aussie beef jerky has your back. Ready to snack with purpose? Grab a bag of 3099 Jerky and feel the difference.