Let’s talk about study snacks. Because if you’re anything like me, “studying” usually looks like a stack of flashcards in one hand and a bag of chips in the other. And while chips taste great, 30 minutes later you’re either asleep at your desk or wondering why your stomach feels like it just lost a boxing match.

The truth is, snacks can either keep your brain running like a well-oiled machine… or send you spiraling into a carb coma mid-study session. So here are my go-to study snacks that give you energy without the dreaded crash.

The Problem With Crash Snacks

Quick science moment: snacks high in simple sugar (think candy, soda, pastries) give you a quick blood sugar spike. You feel amazing for like 20 minutes… until your blood sugar plummets, and suddenly you’re cranky, tired, and rereading the same sentence in your textbook five times. Not ideal for AP exam prep.

The goal is to go for snacks that have protein, fiber, or healthy fats—aka the stuff that releases energy slowly and keeps you focused.

Brain-Friendly Snacks That Actually Work

1. Trail Mix (aka the OG study snack).

Nuts + dried fruit + maybe some dark chocolate chips = the perfect balance of protein, healthy fats, and just enough sweetness to feel like a treat. Plus, it’s portable—you can snack during a cross-country bus ride or while cramming at Starbucks.

2. Apple + Peanut Butter.

This is my ride-or-die. You get fiber from the apple and protein from the PB. It’s filling, crunchy, and way more satisfying than mindlessly eating candy. Also, bonus points if you slice the apple instead of just biting into it like a barbarian.

3. Greek Yogurt with Berries.

Protein-packed, creamy, and full of antioxidants. It’s basically the “health guru” of study snacks. Add a drizzle of honey if you need extra sweetness, but it’s already way more sustaining than ice cream.

4. Popcorn (but make it healthy).

Air-popped popcorn is whole grain and surprisingly filling. Just don’t drown it in butter and salt unless you want your brain to crash along with your sodium levels. Sprinkle a little cinnamon or parmesan and you’re golden.

5. Hummus + Veggies.

Carrots, cucumbers, bell peppers—basically anything you can dip. Hummus gives you protein and healthy fats, and the crunch keeps you awake when your textbook is trying to put you to sleep.

6. Dark Chocolate.

Notice I said dark, not milk. Dark chocolate gives you a tiny caffeine boost and antioxidants without the insane sugar spike. A square or two = energy. A whole bar = regret.

7. Cheese Sticks or Babybel.

Portable protein. Do they make you feel like you’re in third grade again? Yes. Do they keep you full and focused longer than candy? Also yes.

Drinks Count Too

Don’t forget about what you’re drinking. Energy drinks can be tempting, but they’re the definition of a crash waiting to happen. Swap them out for:

• Water (boring but effective).
• Green Tea (gentle caffeine, plus it makes you feel like a calm intellectual).
• Coffee (my personal favorite, but keep it balanced—straight lattes > giant frappuccinos loaded with sugar).

My Go-To Combo

If I’m in a long study session, I’ll usually have:

• Apple slices with peanut butter
• A handful of popcorn
• An iced coffee (not the sugary kind, sorry Starbucks)

It’s enough to keep me energized without the 3 p.m. slump.

Final Thoughts

Snacks aren’t just fuel for your stomach—they’re fuel for your brain. The trick is to ditch the sugar bombs and go for things that keep your energy steady. Because nothing’s worse than gearing up for a big study session only to crash halfway through Chapter 5.

So next time you sit down with your notes, skip the candy stash and grab something that’ll keep you sharp. Your grades (and your future self at 2 a.m.) will thank you.