Best Backpack Snacks: Easy Ideas for Athletes
With busy practice and school schedules, it can be helpful for athletes to have ideas for the best backpack snacks to pack.
Having the right snacks available can help ensure that athletes have the energy needed to perform at their best throughout the day.
Backpack Snacks: Plan Ahead for Success
Snacks can be an important part of an athlete’s meal plan, supporting athletes with meeting their daily calorie and nutrient needs.
I often work with athletes on planning their snacks for the week in advance. When planning their snacks, athletes should consider when they have morning practices, afternoon workouts, as well as evening competitions.
With their weekly schedule in mind, athletes can pack snacks to ensure they have the right food available at the right time to support their sports nutrition needs.
High-Carb Backpack Snacks
When planning snacks for the day, athletes should make sure to include snacks that provide a good source of carbohydrates. Carbohydrates provide athletes with the energy needed to perform at their best.
Easy-to-digest, high-carb snacks are the best choice for athletes to eat prior to a practice or game.
Eating snacks that are high in fat, fiber, and/or protein too close to the start of activity may result in an upset stomach during the exercise session (1).
Easy ideas for carbohydrate-rich backpack snacks include:
- Applesauce squeeze pouches
- Banana, apple, grapes, orange wedges, small piece of fresh fruit
- Dried fruit, fruit leather, fruit snacks
- Fruit cup (packed in natural juices)
- Pretzels, pita chips, Goldfish®, Cheez Its®, Chex MixTM
- Animal crackers, graham crackers
- Dry breakfast cereal, mini bagels
- Granola bars, granola bites, fig bars, cereal bars
Fuel Up for Afterschool Sports
Athletes who participate in afterschool sports should be particularly mindful to pack high-carb snacks that will fuel their afternoon sport activities.
Since the athlete’s lunch period may have occurred early in the day, having a high-carb snack can help ensure the athlete goes into the activity well-fueled.
Backpack Snacks for During the School Day
In addition to carbohydrate-rich snacks, I encourage athletes to pack snacks that provide a source of protein. By combining high-carb snacks with snacks containing protein, athletes can create balanced snacks that support their nutrition needs throughout the school day.
Ideas for backpack snacks that provide protein include:
- Beef or turkey jerky
- Individual container of nut butter
- Variety of nuts: Almonds, cashews, peanuts, pistachios, pecans
- Individual containers of hummus
- Cheese sticks or string cheese
- Babybel® cheese
- Individual containers of Greek yogurt
- Greek yogurt drinks – such as Oikos Pro® or Chobani® Complete
- Individual containers of cottage cheese
- Protein muffins – prepared using Kodiak® baking mixes
- Bars containing protein – such as Clif® Builders®, KIND® Protein Bars, Kodiak® Crunchy Granola Bars
Backpack Snacks for After a Workout
It is important for athletes to have a plan in place for backpack snacks that can support their recovery nutrition needs.
The key areas of recovery nutrition that athletes should focus on include:
- Rehydrate: Consume fluid and electrolytes to replace sweat losses
- Refuel: Consume carbohydrates to refill energy stores used during the activity
- Build and Repair: Consume protein to build and repair muscles
I find post-workout snacks to be particularly important for athletes who have morning practice before class. Well-planned backpack snacks can help athletes refuel before the start of the school day.
Post-Workout Backpack Snack Ideas
Snacks combinations providing both carbohydrates and protein are key for supporting an athlete’s recovery nutrition needs.
Athletes should make sure to include a nutritious beverage along with their snack, such as: water, low-fat chocolate milk, low-fat milk, or 100% fruit juice.
Backpack snack ideas that athletes can enjoy following a workout or game to support their recovery nutrition needs include:
- Beef jerky, pretzels
- Granola bars, nut butter
- Hummus, pita chips
- Greek yogurt, berries, granola
- Peanut butter and jelly sandwich, Uncrustables®, Sunbutter® JammiesTM
- Turkey and cheese wrap
- Breakfast bars, almonds
- String cheese, peanut butter pretzels
- Babybel cheese, animal crackers
- Ham and cheese sandwich
- Fig bars, Greek yogurt drink
- Trail mix made with mixed nuts, dry fruit, pretzels, and dry breakfast cereal
Pro Tip:If athletes have time to go to the school cafeteria after practice, I encourage them to do so. Even if they don’t get a full meal, they can at least purchase chocolate milk to enjoy with their post-workout snack.
Pack Your Backpack Snacks
When it comes to backpack snacks, convenience is key. Many of the snack items discussed above, such as Greek yogurt, cottage cheese, nut butter, and hummus, can be purchased in individual serving containers.
Having the individual serving containers available can be convenient when packing snacks on busy weekday mornings.
However, if athletes want to save money at the store, they can purchase a large container and portion out their own snack size serving.
Meal Prep Your Backpack Snacks
To ensure sports nutrition success during the week, athletes should consider making time to meal prep their snacks on the weekend.
Easy snack meal prep ideas include:
- Chop fresh fruit
- Bake a batch of high-protein muffins
- Package snack items such as pretzels and dry cereal into individual serving bags
- Prepare trail mix by combining your favorite nuts, dried fruits, pretzels, and dry cereal into bags
- Create a snack basket in your pantry and refrigerator to easily grab snacks for your backpack on the way out the door
Food Safety for Backpack Snacks
Finally, when packing snacks to carry in a backpack throughout the day, it is important for athletes to keep food safety in mind.
Athletes should make sure that all perishable snack foods are held cold throughout the day. This includes items such as Greek yogurt, string cheese, sliced fruit, deli meat, and cheese.
Packing snacks in an insulated cooler with an ice pack can help ensure the items remain cold until the athlete is prepared to enjoy them.
Athletes don’t want to risk getting a foodborne illness. Thus, it is important they take steps to ensure their snacks are stored appropriately throughout the day.
Best Backpack Snacks: Easy Ideas for Athletes
You are now set with ideas for the best backpack snacks for athletes. As a reminder, athletes should make sure to plan ahead to ensure they have the right foods available at the right time to support their sports nutrition needs.
For additional sports nutrition tips for busy athletes, make sure to check out my blog with ideas for breakfast in the car.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.