Fuel On the Go: Best Travel Snacks and Nutrition Tips for Athletes

Fueling Well On the Go: Travel Nutrition Tips for Active Lifestyles

Eating well on the go can be a real challenge, especially for athletes. Whether you’re headed out on a big trip, commuting to work, running errands, or shuttling kids around town, being on the move often means your regular eating habits get disrupted. 

This can lead to skipped or inadequate meals and snacks, low energy, and a general feeling of being off your game, which obviously is not going to help you reach your training and racing goals. 

The good news? A little planning goes a long way. With some simple strategies and the right snacks, you can stay nourished and energized no matter where the day takes you.

In this post, I’ll share some of my go-to travel-friendly snacks to keep your body fueled and feeling good.

Want this info as a handy 5-page guide? Download my Travel Snack Foods and Checklist for free!

Smart Snacking on the Road

Even if you’re not going far, bringing food with you is a smart move. It saves money, prevents long stretches without eating, and ensures you have access to foods that you actually enjoy and that work for your body.

When packing snacks, aim for a combo of carbohydrates (for energy) and protein (to keep you full). As you may know, exercise increases your daily needs for both of these macronutrients. with carb needs going up with increased physical activity levels. Fiber and fat also add staying power, and fat in particular helps you reach total energy goals for the day!

It’s often helpful to pair foods together. Think crackers and cheese, apple and nut butter, jerky and dried fruit, etc. I’ve included many more portable options below.

Shelf-Stable Snack Ideas:

• Trail mix or nut/seed blends (single-serve bags are handy)
• Protein, granola, or fruit bars
• Jerky or meat sticks
• Single serve nut butter packets
• Roasted chickpeas or edamame
• Popcorn, PB crackers, pretzels
• PB&J sandwich
• Applesauce or smoothie pouches

Perishable Options:

• Cheese sticks
• Hummus packs with crackers or veggies
• Fresh fruits with skin like apples or oranges
• Yogurt (regular, non-dairy, or drinkable)
• Hard-boiled eggs (as long as you don’t mind the smell!)
• Prepped sandwiches (use frozen bread to keep it cold) or wraps
• Raw veggies (carrots, bell pepper, snap peas)

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Traveling by Plane vs. Car

When you’re driving, you’ve got more flexibility. Pack a cooler and you can bring a full meal setup or whatever else you enjoy! Air travel, on the other hand, means planning ahead with TSA-approved foods and limited storage.

You can of course buy food in your terminal, but here are some budget-friendly air travel hacks:

• Freeze foods like yogurt and applesauce to keep everything cold and get these items through security (it has to be fully frozen to get through security)
• Or, you can use a small cold pack or a zip-top bag of ice (again, must be fully frozen)
• Build a “snack meal” with several small items (think: cheese, crackers, fruit, bar, edamame)

And if you’re visiting a place where bringing food isn’t an option, explore local grocery stores! It’s a fun way to find new favorites.

Staying Active While Traveling

If you’re planning to keep up your training while on your trip, don’t forget your sports nutrition and gear (e.g. handheld, hydration vest, electrolytes, pre-exercise snacks, during exercise nutrition, and more). 

When thinking about what to bring, consider where you’ll be staying (condo vs hotel), what’s available nearby (e.g. a local cafe or grocery store), and what your body needs based on your planned activity as well as the climate. For example, if you’re going to a tropical climate and planning to run outdoors, you’ll benefit from bringing some electrolytes and a handheld, even if you’re only doing an easy run under an hour!

If you’d like to learn more about how to fuel yourself before, during, and after exercise sessions to help you pack appropriately, these articles will help:

Learn More About Fueling On the Go

Want to learn more about how to fuel yourself on the go, as well as how to prep your kitchen, pantry and freezer for before and after your trip? Read my full blog post here. 

Also, be sure to download my FREE Travel Snack Checklist! It’s packed with travel snack ideas and a handy food checklist for your kitchen to keep you fueled wherever life takes you.

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