Fuel on the Fly: Portable Healthy Snacks to Feed Athletes

Whether you’re headed to the beach, office, school, or gym, it’s important to be prepared with nutritious, protein-packed snacks to maintain your blood sugar, avoid overeating, and keep you working and playing hard. Here are some of our favorite on-the-go snacks. Please share yours!

Ants on a Log:

Try this kid-friendly favorite by schmearing a few celery sticks, bell pepper slices, or hollowed out apple or pear halves with your favorite nut butter topped with a nuts, raisins, dark chocolate chips, shredded coconut or other dried fruit.

Dip in a Jar:

How’s this for creative? Fill the bottom of your favorite travel coffee mug, Mason jar, or recycled peanut butter with hummus (try lentil hummus for an extra protein boost), nut butter, or Greek cucumber yogurt drip (tzatkziki). Drop a handful of vegetable sticks (carrots, celery, jicama sticks, snow peas are great options) vertically in the dip, screw on the top, and you’re ready to go.

Chocolate Milk:

Flavored milks may not belong in school lunches, but they certainly have their place when it comes to recovering from a hard strength or endurance workout. Low-fat organic chocolate milk is a great source of carbohydrates, highly absorbable protein and electrolytes. Single-serving, shelf-stable milk boxes are easily tossed in your gym bag, purse, or car.

Hard-Boiled Eggs:

Hard boil and peel a dozen eggs at the beginning of the week. Slice them in half, sprinkle with salt and pepper (or your favorite seasoning) and keep it in a baggie or small container. For an extra boost of healthy fat, scoop out the center of an egg and add a spoonful of fresh guacamole!

Trail Mix:

When you hit the trails (or anywhere, for that matter), why not tote your trail mix? You can never go wrong with a healthy balance of carbs, protein and fat in this age-old treat. Mix your own or grab it from the local convenience store. Look for nuts (like cashews, pistachios, or walnuts) and dried fruit (like cranberries, cherries, and raisins) without the added sugar and preservatives.

Peanut Butter & Jelly:

This kid-friendly sandwich never goes out of style! Use your favorite bread, nut butter and jelly and leave whole or slice into bite sized pieces.

Jerky:

Turkey, beef, or homemade versions of jerky make a perfect, high protein, portable snack. Check the labels for excess added sugars and sodium nitrates.

Say Cheese:

Cheese sticks or slices are easily portable and pair well with your favorite take-along fruit like bananas, apples, peaches, or oranges.

Roasted chickpeas or edamame:

Crunchy and satisfying, this is bound to be your new go-to snack. Rinse, drain and gently pat dry a can of chickpeas (aka garbanzo beans). Toss with 1 T extra virgin olive oil, 1 tsp cumin (or whatever spice you want!), ½ tsp sea salt until evenly coated. Spread on a baking sheet and bake until crisp, about 30-45 minutes at 400 degrees F. These are also available in store.

Bars:

Most energy and protein bars are packed with sugar, sugar alcohols, additives and other things that don’t deliver the high quality energy you need. Be a label sleuth and choose wisely. We love Rise Bars (which we sell since we love them so much!), Lara bars and Zing bars.

Baby food:

No, seriously. Baby food has come a long way in the past few years. Those handy little squeezable packets fit in your glove compartment, jersey pocket, or purse. There are smoothies, fruit and veggie combos, breakfast options and more. In fact, this is a great way to get picky eaters to get some veggies in their diets! Mosey on down the baby food aisle next time you’re at your local supermarket or big box store and give them a shot.

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