Grab and Go Snacks for Busy Athletes and Families

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For athletes and families on the go, having a few grab and go snacks stashed in your gear bag or car make it easier for you to have something quick, healthy and satisfying.

I can’t count the number of times where games or practices have gone too long, traffic is backed up, and we are all hungry wishing we had brought a few snacks to tide us over!

Busy on the go schedules can lead you to reach for convenient and possibly unhealthy snack options when you don’t plan ahead. And to add to the mix, games and practices are rarely scheduled to allow eating a good pre game or pre practice meal at a normal time.

So keep some of your favorite grab and go snacks in the car and in your gear bag for after school snacks on the way to practice or when you’re heading out the door for an early morning practice, or heading home from a late night game. 

I’ve created a list of some our favorites including shelf stable snacks and a grab and go shopping list.

Pairing a couple of these snacks can help create a balanced snack with protein, healthy fats and carbohydrates can help keep you feeling full and satisfied. 

Shelf-stable grab and go snacks

Shelf-stable snacks make an easy and packable option when you need snacks that can be stored for extended time. You can pack these in your car, locker, desk and gear bag and forget about them until they’re needed.

Some popular shelf stable grab and go options include fig bars, pretzels, dried fruit, animal crackers, apple chips, pudding cups (shelf stable variety), beef or plant based jerky, trail mix, applesauce packs, whole grain crackers, rice cakes, graham crackers, almond butter or peanut butter packets and protein bars. 

Look for options that contain whole food ingredients, such as nuts, seeds and dried fruits and whole grains which provide a good source of fiber and healthy fats.

Chilled grab and go snacks

Chilled snacks, like yogurt, cheese, string cheese, cottage cheese, hummus, pudding cup and hard-boiled eggs, when you can plan ahead and have access to a fridge, cooler or lunch bag with ice packs. 

image of foods recommended for grab and go chilled snacks, like yogurt, cheese, string cheese, cottage cheese, hummus, pudding cup and hard-boiled eggs

Pair these with some of the shelf stable snack options like crackers, pretzels, and dried fruit.

Homemade grab and go snacks

When you have some spare time, homemade grab-and-go snacks can be a great option. You can manage the ingredients and include what you really like. 

Some popular homemade options include:

  • energy balls
  • healthy baked goods like whole wheat blueberry muffins
  • granola bars
  • homemade trail mix with sunflower seeds 

You can make these in advance and store in the fridge or freezer for later use. When making homemade snacks, choose ingredients that provide fiber such as whole grains, nuts, seeds, and dried fruits.

Grab and go snack shopping list

We’ve got a list of some easy grab and go snack items to stock up on next time you’re at the grocery store:

  • Tuna pouch
  • Whole wheat crackers
  • Whole grain bagels
  • Pretzels
  • Granola bars
  • Fig bars
  • Dried fruits
  • Peanut butter, almond butter, nut butter packets
  • String cheese
  • Animal crackers
  • Fresh fruit – bananas, grapes, blueberries
  • Trail mix
  • Cup of soup
  • Cherry tomatoes and baby carrots
  • Chocolate milk
  • Whole wheat tortillas
  • Sports drink
  • Breakfast cereal
  • Granola
  • Low fat greek yogurt
  • Pudding cups
  • Hummus
  • Cottage cheese
  • Popcorn
  • Roasted chickpeas, soybeans, fava beans
  • Instant oatmeal
  • Microwavable rice packets
  • Olive packets
bulleted list of snacks

Meal prep for grab and go snacks

Another strategy for choosing healthy grab-and-go snacks is to prepare them in advance.

By taking the time to prepare healthy snacks such as cut up fruit and vegetables, energy balls or homemade trail mix, you can ensure that you always have a nutritious option on the go.

Include your snack prep in your weekly meal prep and buy the ingredients you need on your weekly grocery store trip.

Instead, choose pre-portioned options or portion out snacks into smaller containers to help you stay on track with your sports nutrition goals.

And for more ideas check out some of our other posts on snacks including:

soccer snack guide-images showing pages of the eBook

Ideas for Soccer Snacks [Best Tips]

After Game Snack Ideas -Ultimate Guide

Pre Game Snack Ideas for Game Day

Healthy Snacks for Athletes- Best Ideas

Final thoughts

With so many grab-and-go snack options , there’s no reason to feel hungry or to reach for unhealthy food on the go. Prioritize nutrient-dense options that will keep you feeling satisfied, energized and refueled.

Look for snacks that are high in fiber, protein, and healthy fats. These nutrients will help keep you full and provide sustained energy.

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