The world according to GORP: potent, tasty, and cheap, these low-tech snacks are more than just a bunch of freakin' nuts

Men's Fitness, Nov, 2003 by Robin Vitetta-Miller

BACK IN MAY 1963, when the closest thing to a Clif Bar was an extra-large Snickers, Jim Whittaker became the first American to reach the summit of Mount Everest. During the climb, he are snacky stuff that would give him quick bursts of energy: sardines, SPAM, candy bars, Tang--even hot Jell-O. "You've got your sugar, your liquid, and you get a little protein," he recalls. And like other mountaineers of his time, he relied heavily on that staple of every day-hiker's portable pantry: GORP (Good Old Raisins and Peanuts).

Today, whether you're assaulting a Himalayan peak up in the Death Zone or half-assing it on the treadmill, the power booster of choice is the energy bar--self-contained, easy to find, and saturated with high-octane calories. Serious athletes burn through them with a chain smoker's efficiency. But there's to be said--flavor (or lack thereof) being one; cost another--for the old-school approach to fueling up. While these natural, nutritious snack foods might seem terribly low-tech, they do have one surprisingly cutting-edge attribute: They're packed with antioxidants, vitamins, minerals, proteins, monounsaturated fats, and all the stuff that not only keeps you from bonking but also from croaking. Plus, they no longer taste like turds. Now if someone could only create something to get us magically to the top of Mt. Everest.

1| DRIED CHERRIES

Think of them as the other raisin: Dried cherries are a great snack on their own. You can also toss them into hot or cold cereal and trail mix or use them in cooking or baking.

What's in them: More than 20% of the recommended daily allowance of vitamin A. (Dried mangoes and dried apricots are other potent members of the A team.)

Why you need them: Vitamin A is an important antioxidant that promotes cell development, bone growth, and a healthy immune system. Vitamin A is also important for night vision-good for superheroes and guys who jog on city streets after dusk.

Heads up: Since cherries are relatively high in sugar, combine [hem with some protein to minimize any potential energy crash.

The stats: One-third cup: 150 calories, 38 g carbs, 1 g protein, 0 g fat, 2 g fiber. Price: $8-$10 per lb.

2| PUMPKORN

Seasoned, dry-roasted pumpkin seeds are low-carb and just plain crack-alackin'. (Yo, Snoop, wassup?) Although you can buy pumpkin seeds raw (called pepitas, they show up often in Mexican dishes) and either with or without their hulls, Pumpkorn takes these all-natural crunchers to the next level, lightly dry-roasting and seasoning them with flavors such as tamari & garlic, curry, and maple-vanilla.

What's in them: Heart-friendly fat (9 of the 11 grams are unsaturated), as well as protein and iron.

Why you need them:

* Healthy fats keep your testosterone levels high in the face of a tough training schedule.

* Protein helps repair muscle.

* Adequate iron is essential for carrying oxygen to cells.

Heads up: If you can't find Pumpkorn, look for plain old pumpkin seeds.

The stats: One ounce: 150 calories, 4 g carbs, 9 g protein, 11 g fat (2 g sat. fat), 2 g fiber. Price: $2.49 per 2.75-oz bag (three servings).

3| GENISOY SOY NUTS (UNSALTED)

Eating soy-based snacks instead of nutrient-devoid chips or crackers is a win-win situation: You avoid simple carbs and boost your intake of heart-protective soy compounds at the same time.

What's in them: Serious protein and fiber.

Why you need them: Studies show that a moderate intake of soy protein (a glass of soy milk a day) can lower prostate-cancer risk by inhibiting the growth of cancer cells. The FDA says that 25 grams of soy protein per day, as part of a diet that's low in saturated fat, reduces the risk of heart disease by lowering LDL ("bad") cholesterol.

The stats: One ounce: 120 calories, 9 g carbs, 12 g protein, 4 g fat (1 g sat. fat), 5 g fiber. Price: $1.58 per 3.5-oz bag (three and a half servings).

4| JUST STRAWBERRIES

For a parsimonious 150 calories, you can scarf a pretty big serving of these crunchy freeze-dried strawberry slices. Also available: Just Veggies (carrots, corn, peas, bell peppers, tomatoes), Just Black Beans, and Just Fruit (apricots, peaches, strawberries and banana, blueberries, raspberries).

What's in them: 90% of your daily vitamin C quota.

Why you need them: Vitamin C is important for producing collagen, which in turn makes up your connective tissue. What would your body look like without connective tissue? The gnarly part of a Stephen King movie.

The stats: One container (1.5 ounces): 150 calories, 35 g carbs, 3 g protein, 2 g fat, 3 g fiber. Price: $5.50 per 1.5-oz package (one serving).

5| DRIED FIGS

With virtually zero fat and just a handful of calories, figs are an excellent choice for quick energy.

What's in them: Natural sugar, plenty of potassium, plus more dietary fiber than any other dried fruit.

Why you need them: Figs are a perfect preworkout food because their glucose is delivered quickly into your bloodstream, giving you a juicy jolt of energy. Potassium regulates heartbeat and circulates oxygen to your muscles.