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Top Snacks for Athletes with Allergies

Fueling athletes with good nutrition on-the-go is not easy. When you have an athlete that has gluten and lactose sensitivity, it can be really hard. I can talk from experience as my daughter has sensitivities to gluten and dairy. She has been on a modified low FODMAP diet for over more than 3 years. The diet has helped her but please talk to your medical provider on what could work for your athlete.

While it has been a challenge for her, she was able to apply discipline into everything, even following this diet. It has led to great results for her gut health. 

Sports Nutrition for Gut Health

Have a food sensitivity or allergy in your family? Here are some great training foods that have worked for us. First, some things to remember on athlete nutrition:

  • Do not rely on others to bring your athlete snacks, we like to say “control what you can control.”
  • Shop early but know that there are MANY options at Wal-Mart, Target and even convenience stores.
  • The list of items come in low sugar options for those on a low FODMAP diet. These are all low FODMAP friendly. 


There are amazing gluten-free (GF) choices for both. But our first love is Snyder’s Gluten Free Pretzels. These are actually better (in my opinion) than regular pretzels. We also love all things Schar for their gluten-free breads, pizza crust, bagels, and more. 

Grapes, Clementines and Bananas

Fruit is always a great option. And these 3 three are easy to pack.

Apples or Applesauce

If you can’t have the skin, applesauce is a great way to get that fruit. Applesauce now comes in super easy to use/carry pouches.

Our new favorite is dried apple chips. We love the taste and that the only ingredient are apples. Plus, you don’t have to worry about something happening to the apple. We like Bare snacks.

Sliced turkey and cheese

I like to call this Lunchables for adults. While food is expensive right now, we grill and take it with us or buy deli meat. We love Applegate products. And real cheddar cheese or provolone.

Being that both are low in lactose, these cheeses are hard enough for on-the-go and readily available. 

Peanut Butter and Jelly on crackers or bread

If you have a gluten allergy, use GF bread or crackers. We use sourdough bread because it is good for your gut. While not GF, it works for those with a gluten sensitivity. 


Treats are fun and there are plenty of allergy-free options but also sugar can fuel you in the short term. We love Smart Sweets. They are not only allergy free but low in sugar, too. 

Water, Roar, or Gatorade Zero

Water is king but when you are refueling during the day there are two other drinks we love that are low in sugar. Roar has vitamins, antioxidants, and electrolytes in fun flavors. Definitely try them! They are organic, too. Gatorade Zero is low in sugar and is readily available in most stores. 

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. Prior to coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360, where she brings her love of sports to a bigger audience. 

Lauren Masters, Amy’s daughter, is a member of the USA Field Hockey U18 WNT, DI field hockey player at the University of Louisville and a former high school wrestler. With gut issues running in our family and impacting Lauren, we wanted to do something for her that would allow her to keep up the rigors of the sport she loves. 

Follow Lauren on Instagram at: @laurenndmasters 

For more from iSport360 on sports nutrition, click here.

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June 4, 2022

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