Snacks Every Athlete Should Have on Hand

Between school, practice, workouts, games, travel, and everything else packed into an athlete's schedule, sitting down for a full meal every time you're hungry isn't always realistic.

That's where snacks come in.

Having easy options in your backpack, locker, car, or travel bag can make it much easier to fuel consistently throughout the day. And rather than looking for one "perfect" athlete snack, it can be helpful to think about what that snack is actually providing you.

Here are three categories we like to keep on hand: carbohydrates, protein, and healthy fats. Snacks Every Athlete Should Have

Carbohydrates: Fuel for Performance

Carbohydrates are an important source of energy for athletes, especially around training and competition.

And athlete snacks don't have to be complicated. The carbohydrate options in our guide include things like bananas, applesauce, dates, dried fruit, oatmeal and granola bars, pretzels with hummus, fruit bars, and energy waffles.

The best option can depend on when you're eating it. When you're looking for something convenient before activity, an easily digestible carbohydrate can give your body energy without requiring a full meal.

Think: a banana before practice, applesauce between school and the rink, or dried fruit during a long tournament day.

And don't be afraid of carbs! For an athlete asking their body to perform, food is fuel.

Protein: Support Recovery

Protein is another great component to have available when you're building snacks, particularly throughout the day and after training.

Our list includes convenient options such as beef sticks and jerky, protein shakes and smoothies, cottage cheese, edamame, and protein bars.

These are especially useful for busy athletes because many require little to no preparation. Toss a shelf-stable option in your hockey bag or backpack, or keep refrigerated options ready to grab on your way out the door.

Pairing protein with a carbohydrate can also turn two simple foods into a more substantial snack. For example, fruit with a protein shake or a granola bar alongside cottage cheese gives you more than either option would on its own.

Healthy Fats: Make Snacks More Satisfying

Healthy fats are another piece of an athlete's overall nutrition.

The examples in our guide include mixed nuts, almonds, nut butter, cheese, Babybel, and bars made with ingredients such as nuts and dates.

These can be especially useful when you need a snack to hold you over for longer between meals.

Try combinations like an apple with peanut butter, dried fruit and nuts, or cheese with crackers. It doesn't need to be fancy—you just need foods that are accessible, convenient, and that you'll actually eat.

Build a Better Athlete Snack

Instead of always thinking about snacks as individual foods, think about combining categories.

A banana is great. But if you have a few hours until your next meal, a banana with peanut butter or yogurt may be more satisfying.

A beef stick is convenient. Pair it with pretzels or dried fruit, and you've added a source of carbohydrates.

A handful of nuts works on the go. Add some fruit, and you've built a more complete snack.

Your needs won't be exactly the same every day. What you grab 30 minutes before practice might look different from what you eat after a workout or during a long afternoon of classes.

Make Fueling Convenient

One of the easiest ways to fuel more consistently is to make eating the easy option.

Keep a few shelf-stable snacks in the places you use most: your backpack, gym bag, hockey bag, locker, or car. Stock your fridge with a few grab-and-go options. When you're traveling for tournaments, pack more than you think you'll need.

Because when an athlete goes from school straight to practice and realizes they're starving, whatever is already in the bag is probably what's getting eaten.

Preparation matters here just like it does in training.

You don't need the most expensive sports nutrition products or a perfectly planned snack every time. Start with foods you enjoy, keep a variety available, and think about getting carbohydrates, protein, and healthy fats throughout your day.

Fueling doesn't have to be complicated. It just has to happen.