Here are five practical, nutritious options designed with athletes in mind:
1. Fruit with Nuts
A classic that never fails. An apple or a banana combined with a handful of almonds, walnuts, or cashews. You get a great mix of fast-absorbing carbs and healthy fats that provide sustained energy. Plus, it's easy to carry in your bag and doesn't need refrigeration.
2. Rice Cakes with Peanut Butter
Easy to pack, filling, and well-balanced in carbs and fats. If you use 100% natural peanut butter (with no added sugar), it’s an ideal snack for before or after training.
3. Boiled Eggs + Carrot Sticks
Boiled eggs can be prepped in advance and last several days in the fridge. Paired with carrot or celery sticks, you’ve got a protein- and fiber-rich option. Perfect for keeping hunger at bay until your next meal.
4. Plain Greek Yogurt with Berries
Great if you have a small cooler or access to a fridge. Greek yogurt (preferably unsweetened) provides protein and fat, while berries add antioxidants and a naturally sweet touch. You can also add some oats or chia seeds for extra satiety.
5. Homemade Oat and Nut Bars
If you’ve got some time to prep, making your own bars is the best choice. All you need is oats, dates or ripe banana, nuts, a touch of honey or cinnamon—and done! You can store them for several days and take them anywhere. You know exactly what you’re eating and avoid the weird ingredients in store-bought bars.
Bonus Tip:
Always keep one of these snacks in your backpack or gym bag. You never know when you’ll need it, and having a healthy option on hand can save you from grabbing just anything.