The Skinny on Stay in the Bag Snacks

Snacks are an important part of an athlete’s training. And with how busy we all are, it’s vital to consider options that do not require refrigeration and that your athlete can pack on their own.

In the previous newsletter, we reviewed the three essential macronutrients required for every athlete meal and snack. As a reminder, they are healthy fats, protein and carbohydrates. 

Below you can find a list of the best quality portable snacks that keep well in the school or sports backpack. 

Homemade Trail Mix

Nuts provide protein and healthy fats. A few options include:

• Almonds

• Peanuts

• Cashews

Mix the nuts with a source of simple carbohydrates such as:

• Dried fruit

• Granola

• Popcorn 

• Pretzels

• Minimal Sugar Dry Cereal

Have your athlete participate by making a batch every weekend! Engage your athlete by having them select their favorite texture and flavors and portion them into snack size ziplock bags or small resealable containers. 

Quality Jerky and Fruit

A combination of beef or turkey jerky with an apple, orange or banana can be kept in the bag for a quick and satisfying carbohydrate and protein mix.  The carbohydrates in the fruit will fuel the athlete through the practice. Jerky is high in protein and sodium which keeps athletes from cramping while sweating a lot. Look for nitrate-free options with recognizable ingredients, ideally with low sugar and sodium.

Tuna With Whole Wheat Crackers

Tuna is high in omega-3 fatty acids, especially EPA and DHA, which are important for heart, brain, and eye health. Albacore Tuna is a great source of protein for athletes. A can of bpa free, sustainably and pole caught, no sodium added, water-packed snack size pairs well with gluten free whole wheat crackers.

Nut Butter and Honey Sandwich

Pick a nut butter whether it is peanut, almond or cashew. Pick a bread or bagel. Add some honey. It’s that simple. This combo of healthy fat, protein and carbohydrate provides your athlete with optimal nutrition and energy. 

Pretzels and Hummus

The combination of pretzels and hummus are full of protein and fiber. Hummus can be found in single snack serving containers which makes packing even easier. This snack keeps well and provides energy from the carbohydrates in the pretzels. 

What about an energy bar? 

While whole minimally processed snacks are best, sports bars can provide a simple and quick solution. There are some options on the market that are made with whole, real ingredients with no preservatives, dyes and added sugars. Two of the healthiest, quality options that have a decent combination of protein, carbohydrate and fat are: RxBar and LaraBar. Both are made with just six real ingredients or less. The LaraBar is best for those looking for a vegan option. 

These are just a few snack options that are simple and keep well! Engage and empower your athlete to participate in selecting and packing these snacks for school or for practice.

With gratitude and in good health,

Amirra Besh

Nutrition Coach
Evolve Health & Nutrition
“Empowering individuals to evolve simple daily habits for sustainable health”