Athlete nutrition, imagine fueling athletes with good nutrition on the go is not easy.  When you have an athlete that not only has a Gluten Free and Lactose sensitivity, it can be really hard. I can talk from experience with my daughter that has sensitivities to gluten and dairy. She has been on a modified low FODMAP diet for over a year. 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. 

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. 

Athlete Nutrition: Top Snacks We Love


There are amazing gluten free 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 or Clementines or Bananas

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

Apple or Applesauce

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

Our new favorite is dried apple chips. We love the taste and love 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 lacrosse, these cheeses are hard enough 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 sour dough 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 to 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 re-fueling during the day there are two other drinks we love that are lower in sugar. Roar has vitamins, antioxidants and electrolytes in fun flavors. Definitely try them, plus they are organic too. Gatorade Zero is low in sugar and are readily available in most stores. 


About my daughter:

Lauren Masters is a member of the USA Rise Field Hockey WNT, DI field hockey commit and is a former high school wrestler. With gut issues in 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 or @healthylivingwlaur

For more from iSport360 on sports nutrition, click here.