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5 Easy Snack Ideas for Athletes on the Go

Maintaining a balanced diet is crucial for athletes, as it fuels their performance and aids in recovery. However, finding convenient and nutritious snacks can be challenging, especially for those with busy schedules. Here are five easy, on-the-go snacks that provide the energy and nutrients athletes need to perform at their best.

1. Greek Yogurt and Berries

Greek yogurt is an excellent source of protein, which is essential for muscle repair and growth. It also contains probiotics that support digestive health. Adding a handful of berries not only enhances the flavor but also provides antioxidants, vitamins, and fiber. Blueberries, strawberries, and raspberries are great choices. Simply pack a serving of Greek yogurt in a portable container and top it with your favorite berries for a quick, nutritious snack.

2. Nut Butter and Banana Sandwich

Nut butters, such as almond, peanut, or cashew butter, are rich in healthy fats and protein, providing sustained energy. Bananas are high in potassium, which helps prevent muscle cramps and supports proper muscle function. Spread a tablespoon of your preferred nut butter on whole-grain bread or a rice cake and add banana slices for a delicious, energizing snack. For added convenience, you can also make this sandwich in advance and wrap it tightly for later.

3. Trail Mix

Trail mix is a versatile and customizable snack that offers a mix of carbohydrates, protein, and healthy fats. A good trail mix typically includes a combination of nuts, seeds, dried fruit, and sometimes dark chocolate or granola. Choose unsalted nuts and seeds to keep sodium levels in check, and opt for dried fruit without added sugars. Pre-portion your trail mix into small bags or containers to keep it handy for a quick energy boost during busy days or before a workout.

4. Hummus and Veggie Sticks

Hummus, made from chickpeas, tahini, olive oil, lemon juice, and garlic, is a protein-rich dip that pairs perfectly with crunchy vegetables. Carrot sticks, celery, bell peppers, and cucumber slices are excellent choices for dipping. This combination provides a satisfying crunch along with fiber, vitamins, and minerals. Pack a small container of hummus with a selection of pre-cut veggies for a refreshing and nutritious snack that’s easy to carry and enjoy on the go.

5. Energy Bars

When selecting energy bars, it’s important to choose those with natural ingredients and minimal added sugars. Look for bars that contain a good balance of protein, healthy fats, and complex carbohydrates. Many energy bars are made with nuts, seeds, dried fruits, and whole grains, making them a convenient and nutrient-dense option. Keep a few in your bag for a quick snack before or after training sessions or during a busy day when you need a quick energy boost.


Finding the right snacks is key to supporting athletic performance and overall health. These five easy, on-the-go snacks offer a balance of protein, healthy fats, and carbohydrates to keep athletes fueled and ready for action. Incorporating these snacks into your routine can help maintain energy levels, support muscle recovery, and contribute to a well-rounded diet. Remember, preparation is crucial – take a few minutes to pack these snacks in advance to ensure you always have nutritious options available, no matter how hectic your schedule gets.

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About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world. 

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July 9, 2024

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