Last Updated on December 8, 2025 by Mandy Tyler, M.Ed., RD, CSSD, LD
Eating Healthy On-the-Go: Tips for Athletes
Providing athletes with tips for eating healthy on-the-go can help set them up for sports nutrition success. Here are my top nutrition tips to share with busy athletes.
Eating Healthy On-the-Go: Plan Ahead
With hectic schedules, planning ahead to eat healthy on-the-go is essential. I encourage athletes to take time to review their schedules for the week and consider the following:
- Do you have morning practices that you should plan breakfast on-the-go for?
- Do you have a busy class or work schedule requiring you to pack healthy snacks or grab-and-go lunches?
- Do you have evening workouts requiring you to eat dinner in the car?
- What is your competition schedule for the week? Do you need to plan for pre- or post-game meals or snacks?
Eating Healthy On-the-Go: Meal Prep
Once athletes have reviewed their schedule for the week, they should determine if there are any meals or ingredients that they can prep in advance. Taking a few minutes on the weekend to prep meals in advance can come in handy on busy weekdays.
Simple meal prep tasks may include:
- Hard-boil eggs
- Prepare protein overnight oats
- Roast vegetables to eat with dinner during the week
- Chop fresh fruits and vegetables
- Package individual servings of trail mix, nuts, or pretzels into bags
Pro Tip: Make sure to check out my blog on healthy food substitutions for easy ingredient swaps that athletes can include in their meals and snacks.
Eating Healthy On-the-Go: Build a Healthy Plate
Even when on-the-go, I encourage athletes to make it a priority to build a healthy plate that supports their sports nutrition needs.
Carbohydrates should be at the foundation of an athlete’s sports nutrition meal plan. Carbohydrates provide athletes with the energy needed to train and perform at their best.
Athletes need more carbohydrates in their diet on days when they will be exercising at a high-intensity or for a longer duration than on low-intensity workout days or off-days (1).
In general, I encourage athletes to fill ~ 1/3 of their plate with carbohydrate-rich food items. On game days, or days when athletes will be training more intensely or for a longer duration, I recommend they increase this and fill ½ of their plate with carbs.
Athletes should then balance out their plate with a healthy source of protein as well as colorful fruits and vegetables.
Pro Tip: Many grocery stores now offer convenient, individually packaged, ready-to-heat meals that provide carbohydrates, lean protein, and vegetables. The meals are a great option for dinner on a busy weeknight. Enjoying Greek yogurt with berries, beans, or microwaveable rice as a side can help boost the carb content of the meal.
Eating Healthy On-the-Go: Pack Your Snacks
With busy schedules I encourage athletes to take time to plan ahead and pack snacks to enjoy throughout the day.
Healthy snacks can be an ideal way to support athletes with meeting their sports nutrition needs. Unfortunately, too often athletes neglect packing snacks and miss key opportunities to fuel their bodies.
When packing snacks, I recommend combining carbohydrate-rich food items with foods providing protein to create a “mini-meal” or balanced snack.
Here are several easy snack ideas to help busy athletes eat healthy on-the-go.
- Granola bars with nut butter
- String cheese with whole grain crackers
- Peanut butter and jelly on honey wheat bread
- Hummus with pita chips and mini peppers
- Apple slices with almonds
- Greek yogurt with fresh berries and granola
- Trail mix made with pretzels, whole grain cereal, dried fruits, and nuts
Pro Tip: Make sure to check out my blogs on pre-game snacks and post-game snacks for ideas for fueling around activity.
Eating Healthy On-the-Go: Don’t Forget to Hydrate
Even when athletes are busy and on-the-go it is important that they remember to hydrate. Dehydration can negatively impact an athlete’s health as well as sports performance.
Therefore, athletes should prioritize hydration, making sure to drink fluid throughout the day as well as surrounding activity.
Hydration tips I frequently share with busy athletes include:
- Carry a refillable water bottle during the day as a reminder to hydrate.
- Drink nutritious beverages, such as water, low-fat milk, and 100% fruit juice, with meals and snacks.
- Enjoy fruits and vegetables with a high-water content as part of your sports nutrition meal plan. Ideas include: watermelon, strawberries, oranges, cucumbers, and celery.
- Keep individual packets of your favorite sports drink mix in your gym bag to have available for practices and competitions.
- If you are traveling by plane, make sure to take an empty refillable water bottle with you. Once through security, fill the water bottle up prior to boarding the plane.
Eating Healthy On-the-Go: Dining Out
Eating out is a common reality of busy athletes. Between practice, competition, and travel schedules, a quick meal on-the-go is often necessary just to stay fueled during the day.
Below are some of my top tips to help athletes make healthy choices when dining out.
- Limit fried foods – Instead, of French fries, onion rings, and fried chicken, opt for items that are grilled, baked, steamed, or roasted.
- Choose whole grains – When available, select whole grain bread, buns, and wraps for sandwiches, as well as brown rice for burrito or grain bowls.
- Select a healthy side item – Many restaurants now offer healthy side items such as apple slices, fruit cups, yogurt parfaits, side salads, and steamed veggies to enjoy with the meal.
- Hydrate right – Select water, unsweet tea, low-fat milk, or 100% fruit juice instead of soda, lemonade, sweet tea, and other sugar-sweetened beverages.
- Be mindful of portion sizes – Avoid super-sizing the meal, instead enjoy the meal in moderation and then have a healthy snack later in the day.
Pro Tip: Download my free Healthy Eating Out Guide for Athletes as a resource for making nutritious choices when eating at a fast-food restaurant.
Eating Healthy On-the-Go: Have a Plan for Travel
Finally, I encourage athletes to have a plan for meeting their sports nutrition needs when traveling for competitions.
Prior to the trip, athletes should take time to research area grocery stores and restaurants that are located close to their hotel. Athletes should also consider what foods they can pack to take with them to eat in the hotel room.
Some of my favorite hotel room food options include:
- Instant oatmeal with nut butter and raisins
- Breakfast bars, cheese sticks, banana
- Tuna pouch, whole grain crackers, apple
- Canned soup, microwaveable rice pouch, grapes
If ordering a meal through DoorDash, athletes should make sure to select a restaurant with healthy options, such as CAVA, Jason’s Deli, or Chili’s.
Finally, I recommend athletes pack their favorite pre-game snacks and sports drink mixes so that they are prepared on game day to follow their standard sports nutrition routine.
Eating Healthy On-the-Go: Tips for Athletes
You are now set with tips to support athletes with eating healthy on-the-go.
For additional sports nutrition tips, make sure to check out my blog with gut health strategies 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.
