Sardines: “They’re a great source of protein and omega-3 fatty acids,” says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. Omega-3s not only fend off ills like heart disease and cancer, but they may also increase fat-burning ability by improving blood flow to working muscles, according to some research.

Jerky and Dried Sausage: Because it’s cured, such outdoorsman fare is safe at any temperature. A single serving supplies 14 grams of protein and a heaping dose of sodium (500 to 600mg), which may be exactly what you need duing a long, sweaty event.

Peanut Butter: This nutty classic brims with the same healthy monounsaturated fat found in olive oil. Studies show that peanut-butter-rich diets help control body weight, lower bad cholesterol and prevent heart disease. On long rides, pocket graham-cracker and peanut-butter sandwiches for steady, long-lasting energy.

Potato Chips: Because they’re made from potatoes, chips provide about 15 grams of carbs per serving, and they satisfy two long-distance cravings–salt and fat. Stick to a small bag so you don’t overdo the unhealthy saturated fat.

Eggs: “Eggs are an excellent source of protein,” says Bonci, but beware of hard-boiled eggs left at room temperature. “Nothing says ‘time to quit’ like a nice bout of salmonella,” she says. Eat them chilled, purchase them along the way, or forget them.

Spam “It’s really high in fat,” says Bonci. In fact, it’s stuffed with 15 grams of total fat and 6 grams of saturated (bad) fat per two-ounce slice. “Even though fat can be a fuel source for endurance events, you still need enough carbs to balance it out,” she says. So if you must eat Spam, add crackers.