If you’re busy and always eating on-the-go, this list of portable, nutrient-rich snacks or mini-meals can help you stay nourished, energized and prepared for long days away from home.

DISCLOSURE: This blog post has been updated since it was first published in 2020. The original post was sponsored by Jack Links Protein Snacks. I received compensation at that time but all ideas, snack options and opinions have always been my own. This post contains affiliate links.

If you’ve ever stopped at a sporting event concession stand, you know what the food options are like. The menu usually consists of pizza, donuts, chips and other snacks that don’t typically make my list of nutritious fuel for athletes. Especially athletes looking for quick-and-easy options they can take to school and eat before practice, after training, or between competitions.

As much as I’d love to see better options sold at the concessions, you can’t blame the school or club for what’s sold. Many organizations rely on money made at the concession stand to support the club. And like it or not, donuts make more money than fresh fruit. The best way to make sure you have what you need to fuel your body is to pack your own food and fluids. That goes for practice, training, competition and travel.

What Makes a Snack The Right Choice For Athletes?

Snacks should do more than fill you up. They should contribute nutrients to support growth, development, health and sports performance. Creating snacks that include a combination of foods is the best way to get a variety of nutrients.

All 3 of the macronutrients – carbohydrates, protein and fats – are important for athletes. Carbohydrate-rich foods are broken down into glucose that can be used for energy by both the brain and muscles. Protein-rich foods provide the amino acids needed to build and repair body tissues, including muscle tissue. Dietary fats can also be used as an energy source, among other important functions in the body. Snacks that provide a combination of carbohydrates, protein and fats are ideal for growing athletes. Think of snacks as mini-meals that are eaten between main meals. I share more about how to create balanced meals in my post about creating a balanced meal plan.

Ten Portable Snacks For Athletes

When you’re short on time, deciding what to eat or pack is usually the hardest part. Hopefully, the ideas I share here will help.These snacks or mini-meals are items you can quickly prepare and eat at home, or pack and take with you for long days. Some options will require you to have a small lunch cooler and an ice pack to keep them cold. Others are shelf-stable and don’t require refrigeration. They all provide a combination of nutrients to support training, performance and health. You can adjust the portions to meet your individual needs.

Hard-Boiled Egg with a Flour Tortilla

Hard-boiled eggs are a great portable protein option for those on the go. One egg provides between 7-9 grams of protein, depending on the size of your egg. Smash your hard-boiled eggs into a flour tortilla for a quick carbohydrate plus protein packed snack that you can take with you on the go.

Simple Smoothie Recipe

Smoothies are very easy to make and – when made right – offer a great snack for between meals. This simple blueberry protein smoothie is made with only three ingredients – Greek yogurt, frozen blueberries and skim milk. If you’re an athlete that doesn’t have a lot of time between school and practice, but does get to stop at home, whip up this smoothie for quick energy before heading back out the door. Try this basic blueberry protein smoothie.

Beef Jerky and Grapes

Beef jerky is a convenient and portable protein powerhouse.  It comes shelf-stable (great to keep on-hand in your pantry!) and is easy to grab-and-go. Jack Link’s Beef Jerky (my favorite!) is available just about anywhere and comes in a wide range of flavors and options. The teriyaki flavor beef jerky (pictured) provides 11 grams of protein per ounce, and also provides a small amount of carbohydrates to support energy needs. You can check out their full line of protein snacks on their website, including options like a zero sugar variety or on-the-go bars in 100% beef or chicken varieties. Pair a protein-packed snack like these with a cup of grapes for a quick, portable carbohydrate.

Turkey Sandwich on Whole Grain Bread with a Side of Strawberries

Don’t forget about the ease of a simple sandwich. Whole grain breads are a great way to add fiber and flavor to your diet and is a great energy source for exercise. The turkey provides the protein source, and you can top with lettuce, tomato and other vegetables for added nutrition. If you’re an athlete that has to take your food in the morning for after-school, dinner or post-recovery fuel, I suggest packing the components of your sandwich separately. Put your bread in its own bag and pack your turkey and vegetables in a separate container. That prevents your bread from getting soggy and it helps to keep your vegetables crispy. Assemble your sandwich right before it’s time to eat. Add a side of strawberries for nutrition.

Greek Yogurt Topped with Fruit and Granola

Greek yogurt bowls are made with similar ingredients as smoothies, but don’t require you to have a blender. For a quick balanced snack, put plain or flavored Greek yogurt in a bowl and top with granola and fruit. Greek yogurt is a great source of high-quality protein, and the granola and fruit add carbohydrates, fiber and a wide variety of vitamins and minerals. If taking reusable to-go containers isn’t your thing, you can also buy individual yogurt cups and take the toppings with you.

Hummus with Naan Bread and Vegetables

Another great snack combination is hummus paired with veggies and Naan bread. Hummus alone doesn’t have as much protein as other foods on this list, but it’s a great way to incorporating some plant-based protein to your eating plan. A ¼ cup serving of classic hummus provides ~5 grams of protein and 3 grams of fiber. It also provides iron, phosphorus and a variety of other vitamins and minerals that athletes need.  Pair it will raw vegetables and Naan bread for a great snack. This is a great option if you are vegetarian or vegan, or simply don’t eat animal products. Try this homemade classic hummus recipe.

Tuna Salad and Vegetable Stuffed Pita

Sandwiches, wraps and pitas make eating healthy on the go easy. They also make a great vehicle for adding vegetables to your snack. Just 2-ounces of albacore tuna fish provides ~13-14 grams of protein. If you are eating this within 1-1 ½ hours of practice, you’ll want to keep your dietary fat intake low, so I suggest mixing it with a reduced-fat mayonnaise. Stuff it into a pita with your favorite vegetables, and you have a balanced snack to hold you over to your next meal.

Homemade Trail Mix

Not all trail mixes are created equal, so be careful with store-bought varieties. A healthy snack for athletes should include protein, and most store-bought options don’t offer much. Instead, make your own. This homemade trail mix includes roasted soy beans which help get the protein content to 9 grams per ½ cup serving. It’s mixed with salty pretzels, mini chocolate chips and dried fruit so you get enough carbohydrates to fuel your workout. Put ½ cup serving into a container for an easy snack to eat in school, or as a post-exercise snack. You can boost the protein content of this snack even more incorporating beef jerky or beef bars into the mix. Just cut them up into bite-sized bits and combine them with the other ingredients. Try this protein-packed  trail mix recipe.

Homemade Energy Bars

Many athletes need a healthy snack during the school day, but don’t have a lot of time to eat it. That’s where energy bars come in handy. There are loads of store-bought varieties on the market, but they don’t all provide the right balance of carbs and protein to fuel athletes – and oftentimes sneak in unnecessary ingredients like sugar. Making homemade bars allows you to control the ingredients and the portions that are right for you. This homemade energy bar recipe is in my book, Fueling Young Athletes, and was made specifically for busy athletes on the go. Make a batch in advance and wrap them individually, so you have a healthy, portable snack to take with you. Try these homemade crunchy energy bars.

Cereal and Milk with Fruit

Another quick snack idea is a good old bowl of cereal. I recommend bran cereal that has at least 50% of your daily needs for iron because that’s an important, and often missed mineral in the diet of athletes. Cut up a few strawberries to add some sweetness and nutrition to your bowl, then top with milk. If you consume all of your snacks outside of your home, you can take all of these items with you. Put a few strawberries in a bag, pour some dry cereal in a sealed bowl and pack a container of portable shelf-stable milk. When you’re ready to eat, put the strawberries and milk in the bowl with the cereal and eat.

Remember, these snack ideas are meant to add valuable nutrition between meals. To understand the best snacks to eat before exercise, training and competition, read my post on Performance Fueling: What To Eat Before Training. I also share more snack ideas in my book, Fueling Young Athletes.

What are some of your favorite snacks?