It takes energy to endure a hectic, non-stop day. Whether you need to get through tough deadlines, long meetings, daily workouts or family-packed days, protein and fiber can give you the energy you need to win.

One of the easiest ways to get that protein is by eating almonds. “Almonds are the ultimate fitness nut,” says Mitzi Dulan, RD, CSSD. Dulan, an expert in the field of nutrition, exercise and wellness, says that almonds help fuel everyday life because they’re convenient, tasty and can go anywhere you do. “Almonds are the perfect on-the-go food to help you power through a grueling workout, or work day for that matter.”

* Just a handful of almonds has 6 grams of protein which helps you sustain energy and minimize cravings throughout the day

* Almonds are cholesterol free, low in saturated fat and a good source of dietary fiber (3.5g). Eating a handful of almonds a day (about 23) in place of foods higher in saturated fat can help you maintain a healthy cholesterol level without weight gain*

* When compared ounce for ounce, almonds are the tree nut highest in protein (6 g), fiber (3.5 g), calcium (75 mg), vitamin E (7.4 mg), riboflavin (0.3 mg), and niacin (1 mg). Talk about a small package packing a powerful punch

It’s easy to work almonds into your busy day:

7:00 a.m. After a morning workout.

Grab a handful of whole natural almonds to give your body a post-workout energy boost.

11:00 a.m. The late morning snack attack.

Keep a re-sealable bag of flavored almonds in your desk to help ward off the desire to ambush your coworker’s candy bowl or visit the vending machines.

12:30 p.m. Lunchtime’s here.

Toss a handful of slivered or sliced almonds over your salad or pack a power lunch with a Turkey Pita with Fiery Almond Sauce (recipe below).

9:00 p.m. Evening munchies.

Munching on a handful of flavored almonds can satisfy your craving without undoing your whole day of eating right and exercise. Or mix-in whole or sliced almonds into fat-free frozen yogurt or your favorite whole grain cereal.

Almond Board