Best Sports Nutrition on the Go

Nutrition plays a critical role in performance, recovery, and overall health. However, for many athletes, maintaining proper nutrition on the go can be a challenge. It is just the worst to be on the road to a tourney, practice or game and think….I need sports nutrition on the go! 

Mom’s, take notice, we have a great list of foods to help. 

Whether you’re dashing between practices, games, or workouts, fueling your body with the right nutrients is essential for optimal performance. Here’s a guide to the best sports nutrition options that are portable, convenient, and packed with the right ingredients to keep you energized and strong, no matter where you are.

1. Energy Bars

Energy bars are one of the most popular options for athletes on the go, and for good reason. They are portable, easy to store, and packed with essential nutrients. The best bars offer a balanced mix of carbohydrates, protein, and fats, making them a great snack before or after a workout.

Best for Pre-Workout: Look for bars with a higher carbohydrate content and moderate protein, such as the Clif Bar or RXBAR, which provide sustained energy without weighing you down.

Best for Post-Workout: After exercise, your muscles need protein to repair and grow. Quest Bar or ONE Bars, which contain higher protein levels, are great options for post-exercise recovery.

Make sure to choose bars that are low in added sugars and contain natural ingredients for the healthiest fuel.

2. Protein Shakes and Powders

Protein is essential for muscle recovery and growth and shakes or powders are some of the easiest ways to ensure you’re getting enough, especially after a tough training session. The convenience of protein shakes allows athletes to get a quick protein boost anywhere, anytime.

Ready-to-Drink Protein Shakes: Pre-packaged protein shakes like Core Power or Muscle Milk is perfect for athletes who need something fast and portable. These drinks come in individual bottles that don’t require refrigeration until opened.

Protein Powders: If you prefer to mix your own shake, carrying a scoop of protein powder (like Optimum Nutrition Whey or Vega Protein for plant-based athletes) in a small container is an easy way to customize your nutrition. Simply mix it with water or milk when you’re ready to drink.

When choosing protein powders, opt for those with minimal artificial ingredients and added sugars, and try to select a powder with 20–30 grams of protein per serving for optimal muscle recovery.

3. Portable Fruit

Natural, unprocessed foods are always a smart choice, and fruits like bananas, apples, oranges, or even berries in a portable container make excellent on-the-go snacks for athletes. These fruits are rich in quick-digesting carbohydrates, vitamins, and minerals that help to replenish glycogen stores and provide energy.

Best for Pre-Workout: Bananas are particularly popular among athletes for their potassium content, which helps prevent muscle cramps. They’re also easy to digest and provide a quick source of energy.

Best for Hydration: Oranges or grapes, which are high in water content, help keep you hydrated while offering a quick carbohydrate boost.

Fruits are an excellent choice for a natural source of carbohydrates, especially when you need something light and easily digestible before or after a workout.

4. Nuts and Seeds

Nuts and seeds are powerhouse snacks that are rich in healthy fats, protein, and fiber, making them ideal for sustained energy. They are easy to carry in small bags or containers, require no refrigeration, and offer a variety of health benefits.

Almonds, Walnuts, and Cashews: These nuts are particularly high in heart-healthy fats and protein. A handful of almonds or walnuts can provide the energy boost you need during a long day or after a workout.

Chia Seeds and Flaxseeds: These tiny seeds are packed with omega-3 fatty acids, fiber, and protein. Add them to your yogurt, smoothie, or even sprinkle them on your energy bar for an extra nutritional boost.

When choosing nuts or seeds, be mindful of portion sizes, as they are calorie-dense. Raw or lightly roasted options without added salt or sugar are the healthiest choices.

5. Greek Yogurt

Greek yogurt is an excellent source of protein and probiotics. It makes it a great snack for athletes who need quick nutrition with added benefits for gut health. The protein in Greek yogurt helps repair muscles after workouts, and its creamy texture makes it a satisfying snack.

Best for Post-Workout: Combine Greek yogurt with fruits or a handful of granola for a balanced snack.  It provides protein and carbohydrates. Single-serving containers of Greek yogurt are perfect for throwing in your gym bag (just remember to keep them cold with a small ice pack).

Choose plain, unsweetened varieties to avoid added sugars and flavor it with fresh fruit or honey if needed.

6. Beef Jerky or Turkey Jerky

For athletes who need a high-protein snack with minimal carbohydrates, jerky is an excellent choice. Modern jerky options, like Epic Bar or KRAVE Jerky, offer healthier, lean protein sources. Plus it is without the excess sodium or preservatives found in traditional jerky.

Best for Protein on the Go: Beef or turkey jerky is easy to pack and doesn’t require refrigeration, making it ideal for travel or long days on the field. It’s rich in protein and low in fat, helping to satisfy hunger while supporting muscle recovery.

Just be mindful of sodium content when selecting jerky, and look for brands that emphasize natural, high-quality ingredients.

7. Trail Mix

Trail mix combines the best of both worlds—carbohydrates and fats—making it an excellent option for endurance athletes who need sustained energy throughout the day. A good trail mix should include nuts, seeds, dried fruits, and even some dark chocolate for a small treat.

Custom-Made Mixes. To avoid excess sugar or salt, consider making your own trail mix by combining your favorite nuts (like almonds or cashews), seeds (like sunflower seeds), and dried fruits (like cranberries or raisins).

Trail mix is easy to portion into small bags, allowing for convenient snacking whenever you need it.

Sports Nutrition on the Go – Wrap Up

Maintaining proper nutrition on the go doesn’t have to be difficult. With the right planning and a variety of convenient, healthy options like energy bars, protein shakes, portable fruits, nuts, and jerky, athletes can fuel their bodies no matter where they are. Choosing the right snacks that provide a balance of protein, carbohydrates, and fats will ensure you’re energized and ready to perform at your best, both on and off the field. Whether you’re preparing for a workout, recovering after a game, or traveling to your next event, having these portable nutrition options on hand will help you stay at the top of your game.

iSport360 is the only app that does it all for youth sports. For more information on what we do, click here. 

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.