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Snack On The Go: Sports Nutrition for the Busy Athlete

When you have an active lifestyle, you are often rushing to practice, training multiple times during the week, and performing in games or competitions. Time management can be tricky, fitting all of these things into your day. Sometimes, you may find yourself grabbing a snack on the go because you don't have time for a full meal, or you need to top up your energy before practice.

The foods we choose may a huge impact on our performance output and recovery. When you lead an active lifestyle, you must feed the body with energy sources that support your activities.

To maximize your performance output and support recovery, nutrition plays a huge part. The body needs the energy to function at its very best, and when you have an active lifestyle, the energy needs change slightly.

What are the essential energy sources that an athlete needs?

  • Carbohydrates: provide energy for the muscles to work

  • Protein: help muscles recover from activity

  • Fat: stored energy

Electrolytes are also vital to support an active lifestyle. Electrolytes help to keep the body hydrated and also regulate muscle function and rebuild damaged tissue.

How do you get all of these energy sources and nutrients when your schedule is jam-packed?

Here are a few of our favorite snack on the go options:


Fruits are the perfect snack on the go. They are easily portable, and some even come in their own packaging! Apples, bananas, and oranges are some of the easiest fruits to bring along with you, but the choices for fruit are vast. Both fresh and dried fruits are high in carbohydrates.


The mix of nuts, seeds, grains, and dried fruit make trail mix the complete snack on the go because they contain carbohydrates, protein, and fat! This snack will fill you up and keep you energized throughout your activities.


After a workout, game, or competition, chocolate milk is a great recovery option that gives your muscles the carbohydrates and protein they need to repair.


Replacing electrolytes after a good sweat session is crucial. Pretzels are a simple salty snack to pop into your bag. The bonus for this snack on the go is that it may make you feel thirsty, so you'll be inclined to wash them down with some water. Increase in electrolytes PLUS a hydration booster!


These are a versatile snack that you can change up, depending on your needs. A jam or honey sandwich will give you an energy top-up before a game, while a sandwich with nut butter gives a protein boost afterward.

Don't power out in practice or at the game: Choose snack on the go options that contain carbohydrates, proteins, fats, and electrolytes to ensure that your body is supported for all of the activities that you love.

👇🏼 Download our simple guide to snacks on the go.

Sports Nutrition On The Go Snack Ideas
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