Veggie Pita
High-fiber, meatless option that replaces lost electrolytes One half of a whole-wheat pita filled with 2 tablespoons garlic hummus, 1 black-bean burger (can substitute baked tofu or portobello mushrooms), 1 slice reduced-fat Colby-Jack cheese, 1/4 avocado (sliced), 1/4 cup arugula, 3 tablespoons shredded carrots 395 calories, 16g fat, 44g carbs, 12g fiber, 24g protein, 942mg sodium
Crunchy Tuna Salad
Low-fat, postride recovery meal with a balanced boost of carbs and protein Combine 1/2 cup tuna, 1/4 cup chopped apple, 2 tablespoons Dijonnaise and 2 tablespoons sliced toasted almonds and spread between 2 whole-grain slices 339 calories, 9g fat, 31g carbs, 5g fiber, 27g protein, 934mg sodium
Banana-Nutella Roll-Up
Great grab 'n' go breakfast or midride fuel Whole-wheat wrap spread with 2 tablespoons Nutella, 1 tablespoon whipped cream cheese, 1 tablespoon sliced toasted almonds, and one small banana (sliced) 493 calories, 21g fat, 70g carbs, 6g fiber, 10g protein, 329mg sodium
Tangy Turkey Ciabatta
High-protein, no-mess traveler Ciabatta roll with 1 tablespoon pesto, 1/4 cup baby-spinach leaves, 2 ounces sliced lean turkey, 1 slice part-skim mozzarella, and 3 pickle slices 378 calories, 15g fat, 43g carbs, 2g fiber, 24g protein, 1,338mg sodium
Peanut Butter, Bacon, And Honey
Salty-sweet energy blast; great back-pocket survivor Two slices toasted raisin bread with 2 tablespoons peanut butter, 2 teaspoons honey, and 2 strips crispy bacon (cut in half) 410 calories, 22g fat, 45g carbs, 4g fiber, 15g protein, 353mg sodium