Updated: Jul 22, 2022
Tasha Trudeau, Strategic Assistant
Reviewed by Dana Eshelman, MS, RDN
We are often asked about snacks by our athletes - especially snacks on the go! Whether it be for travel, hiking, or snacks away from home due to a busy schedule, it is essential to plan ahead. Planning your snacks ahead of time will help prepare you to stay fueled and fight off hunger.
The snack possibilities are endless - depending on your travel and/or activities planned. Your snack combinations may look a little different for travel by plane, car ride, or a long hike on foot. When planning, it is important to create a balanced snack that keeps you energized and satisfied by pairing a protein + fat + carbohydrate (whole grain, fruits and/or veggies).
These nutrients are important to include in your snack because:
Whole grains, fruits and vegetables contain fiber and essential vitamins and minerals that your body needs to function properly. Fiber will also help support fullness. Bonus points if you include a variety of colors in your produce choices!
Protein will help support fullness, stabilize blood sugar, and slow digestion.
It is important to be mindful of food safety when packing items that may need to be refrigerated or kept cool for long periods of time. Depending on your travel plans, utilizing a lunch box with ice packs may help expand protein choices such as deli meat or hard boiled eggs. However, luckily there are SO many snack possibilities that do not require refrigeration and even some great protein bar options for convenience.
The possibilities are endless, but here are a few of our favorites that are meant to keep you energized and fueled to go!
Whole grain sammie with honey, peanut butter, and banana (great mix of carbohydrates, protein, and fruit)
Snack box with a variety of mixed veggies (more colorful the better) with hummus, add deli meat slices or hard boiled egg for protein
Choose convenience items like individually packaged nut butter or Archer jerky and pair either with fruit
We always suggest having a protein bar on hand, you never know when you will need a snack! RX Bar, Go Macro, Kind Protein and Aloha bars are a few we suggest often
More protein options include: canned or packaged tuna, salmon, hard-boiled egg, deli turkey meat, cheese sticks (eat within 2 hours, keep chilled), mixed nuts. These are also some great sources of healthy fats as well!
Get creative and mix and match any of these suggestions to fuel your travel plans. We would love for you to share with us what your favorite balanced snack combo is, and the adventures you take them on!