Healthy Bus Snacks for Athletes
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Athletes commonly travel by bus to games and competitions. Knowing the best bus snacks to pack can help to ensure athletes are fueled to perform at their best.
Let’s take a look at some general tips for planning bus snacks that athletes can eat before and after competition. Then we will explore healthy bus snack ideas for athletes.
Planning Healthy Bus Snacks for Athletes
When planning snacks for your next bus trip, aim to include snacks that provide a good source of carbohydrates as well as snacks that contain protein.
Carbohydrates provide athletes the energy they need to perform at their best. Protein is important for helping athletes build and maintain muscle mass.
Bus Ride Before a Competition
On the way to a game or competition, focus on eating high-carb snacks that will help provide you with energy for your upcoming activity.
If it is a long bus trip and you have several hours until you compete, add protein to your snack to create a balanced snack or “mini-meal” to enjoy on the bus.
Bus Ride Following Competition
On the way home from your competition, plan snacks that can help you meet your recovery nutrition needs.
This includes snacks containing:
- Carbohydrates to refill energy stores used during the competition
- Protein to support building and repairing muscle mass
- Fluid and electrolytes to replace sweat losses
Bus Snacks for Athletes Ideas
Let’s now explore a variety of healthy bus snacks that athletes can pack for their next trip.
Fruit
Fresh fruit is an easy, portable bus snack that athletes can take with them on their trip.
Fruit provides carbohydrates, fiber, vitamins, and minerals making it a nutritious choice for athletes.
Great fresh fruit options to enjoy on the bus include:
- Apples
- Pears
- Bananas
- Oranges
- Grapes
- Plums
- Peaches
Keep in mind that once fresh fruit is sliced it should be held cold, not at room temperature.
This means sliced cantaloupe, honeydew melon, watermelon, and pineapple should all be kept in an ice chest on the bus until you plan to eat it.
Dried Fruit and Applesauce
Dried fruit is another healthy, high-carbohydrate snack that athletes can enjoy on the bus.
Consider packing individual boxes of raisins or dried cranberries. In addition, dried apple slices, cherries, pineapple, mango, and papaya are all great dried fruit options.
Applesauce squeeze pouches are a portable snack option that is perfect for enjoying on the bus prior to competition. Each pouch contains ~15 grams of carbohydrates (depending on the brand), which will provide you with a quick source of energy for your upcoming activity.
Granola Bars and Fig Bars
Granola bars and fig bars are a great snack to throw into your bag for the bus. Choose carbohydrate-rich granola bars that are made with whole grains.
Some great granola and fig bar options include: Kate’s® Real Food Bars, Nature’s Bakery® Fig Bars, and Clif Bar®. KIND® also has a variety of whole grain bars available, including breakfast bars, cereal bars, and crunchy granola bars.
When selecting bars to enjoy on the bus, keep in mind that bars containing chocolate may melt and make a mess if they get hot. If there is the potential your snack bag will be left in the bus during your event, you may consider choosing bars without chocolate.
Peanut Butter and Jelly Sandwiches
Peanut butter and jelly sandwiches are a great option for athletes to meal prep in advance and take with them on the bus trip.
A peanut butter and jelly sandwich provides carbohydrates, protein, and healthy fats, making it a nutritious bus snack for athletes.
If you prefer other types of nut butter, such as almond butter, this is also a great option for your sandwich.
For individuals with nut allergies, consider trying SunButter® products. SunButter® spreads are made with sunflower seeds, thus they are nut allergen free.
Note: If you are planning snacks for a team to enjoy on the bus, make sure to find out if any athletes on the team have nut allergies. If unsure, avoid sending any snacks that contain nuts or nut butters.
Nut Butters
In addition to enjoying nut butter on a sandwich, consider enjoying your favorite nut butters as a spread or dip with other snack items.
Ideas for items to pair with nut butter include:
- Mini bagels
- Graham crackers
- Pretzels
- Crunchy granola bars
- Apple slices
- Celery sticks
Consider purchasing individual serving size pouches or containers of nut butter to include in your bag of bus snacks. This is a quick and easy way to add protein and healthy fat to your favorite snack items.
Nuts
Nuts contain monounsaturated fats, protein, vitamins, and minerals, making them a nutritious bus snack option (1).
You can purchase individual serving size packages of nuts at the store or pack your own snack bag of nuts prior to the trip.
Since different types of nuts provide different nutrients, consider mixing several types of nuts together to enjoy on the trip.
Nuts are a great plant-based snack option for athletes. If you are looking for additional plant-based snack ideas my blog, High-Protein Vegan Snacks for Athletes, may be of help.
Jerky: High-Protein Bus Snack for Athletes
Beef or turkey jerky is an easy, mess-free bus snack for athletes that provides a good source of lean protein. In general, 1-oz of beef or turkey jerky provides 9-12 grams of protein (2, 3).
Pairing jerky with a high-carbohydrate snack, such as whole grain crackers or pretzels, is a great way for athletes to enjoy a balanced snack on the bus.
Pretzels, Pita Chips, and Whole Grain Crackers
Pretzels, pita chips, and whole grain crackers are great carbohydrate-rich snack options for athletes.
In addition to carbohydrates, these snack items also contain sodium, which can help stimulate thirst and encourage athletes to hydrate. They also tend to be lower in saturated fat, and thus are a healthier choice than other types of chips.
Rather than bringing a large back of pretzels, pita chips, or crackers with you, pack individual servings into small bags you can enjoy throughout the trip.
This will help your snack stay fresh and minimize exposure to germs from multiple individuals putting their hands into the same large bag.
Trail Mix
Individual bags of trail mix are a great bus snack for athletes.
If you purchase a premade trail mix, make sure to choose one that includes dried fruit and nuts. You can add in your own pretzels, snack crackers, or dry cereal to further boost the carbohydrate content of the mix.
Some of my favorite packaged trail mixes (available on Amazon) include:
You can also build your own trail mix as a snack for the bus. Simply toss your favorite dry cereal, pretzels, whole grain crackers, pita chips, dried fruit, nuts, and seeds together. Then pack the trail mix into individual serving size bags to enjoy on the bus.
Protein Muffins
If you have time prior to your bus trip, consider pre-making muffins using a high-protein baking mix. Kodiak Cakes® has a variety of protein muffin mixes available.
The prepared muffins contain both carbohydrates and protein, making them a great bus snack option for athletes.
Bus Snack Ideas for the Cooler
If you plan to take a cooler with you on the bus bus there are a variety of other snack options you can consider. Storing perishable snacks cold is an important aspect of food safety.
As a reminder, if any of your cold snacks are left at room temperature for more than 2 hours, they need to be thrown away. You definitely don’t want to risk getting a foodborne illness.
Snack Ideas for the cooler include:
- Greek yogurt
- Cottage cheese
- Hummus
- Cheese sticks
- Sliced fresh fruits and vegetables
- Premade deli sandwiches (turkey, ham, or roast beef)
I suggest purchasing individual serving size containers of Greek yogurt, cottage cheese, and hummus to enjoy as bus snacks.
Other Travel Considerations
In addition to snacks, consider what other items you may need to pack to have with you on the bus for your snacks.
I always suggest packing extra napkins along with a small bag to place your trash in. Also make sure to pack any utensils needed for your snacks.
Hydration – Healthy Drinks for the Bus
Dehydration can increase an athlete’s risk of heat illnesses and negatively impact sports performance (4). Thus, it is important for athletes to plan ahead for how they will meet their hydration needs.
Ideas for healthy beverages you can pack to take with you on the bus include:
- Bottled water
- Sports drinks
- 100% fruit juice
- Low-fat milk
- Low-fat chocolate milk
Hand Sanitizer
Taking time to sanitize your hands prior to eating your snacks on the bus is important.
The Centers for Disease Control and Prevention recommends the use of hand sanitizer for cleaning hands when soap and running water are not available.
Make sure to choose a hand sanitizer that contains at least 60% alcohol. Keeping a hand sanitizer readily available in your travel bag is a great idea for athletes.
Healthy Bus Snack Ideas for Athletes
You are now set with a variety of ideas for healthy bus snacks that can help ensure that you are fueled to perform at your best.
Having the right foods available at the right time is an important key to sports nutrition success.
If you are looking for additional sports nutrition travel tips, check out my blog on the best gas station drinks for athletes.
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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.