With a little planning, athletes can be prepared for eating while travelling or between classes and workouts. Stock your gym bag with these on-the-go fuelling essentials.

It’s important to distinguish a healthy snack from a treat. Healthy snacks are nutrient-rich and provide whole grains, fiber, lean proteins and/or healthy fats. Treats such as sweets, fried foods and chips lack nutrients and provide “empty” calories. Treats usually satisfy a craving, but they rarely satisfy hunger. Choosing treats instead of healthy snacks can slow fuelling and muscle recovery. Remember: You are what you eat. Eating healthy, high-quality snacks is a key component to achieving your athletic potential. Snack selection: Before selecting a snack, there are several factors to consider, including hunger level, time of day, pre- or post-workout, and weight goals. These factors dictate whether you choose a light, moderate or heavy snack (heavy snacks are also considered mini-meals).

Light snacks: fresh fruit, raisins, dried fruit, frozen fruit, veggies, graham crackers, dry cereal, pretzels, lowfat Greek yoghurt, granola bar, dried edamame, low-fat pudding.

Moderate snacks: Fruit with peanut butter, graham crackers with peanut butter, trail mix, sunflower seeds, oatmeal, cereal and milk, popcorn, low-fat string cheese, jerky, Greek yoghurt parfait, fig/fruit bars, granola bars, veggies or pretzels and hummus, soup, yoghurt smoothies, low-fat milk, low-fat chocolate milk.

Heavy snacks: Sandwich/panini/wrap/ bagel (with peanut butter and jelly, lean deli meat, grilled chicken or tuna), cheese and crackers, waffles, omelet.

Many athletes falsely believe snacking is bad. On the contrary, healthy snacking is vital to keep energy and metabolism steady throughout the day. Whether you are trying to maintain weight, lose weight or gain weight, having two to four healthy snacks per day is essential.

Travel nutrition essentials:

• Hydration is important! For plane travel, one loses 3-10oz/hr. Drink at least 8oz/hour.
• Carry a water bottle + don’t forget electrolytes.
• Pack snacks in your carry-on or book bag (Include salty snacks.)
• Bring non-food activities/school-work to prevent eating out of boredom.
• Carry an eye mask & earplugs to support healthy sleep habits.
• Don’t forget any supplements you take regularly.
• Consume pro-biotic-rich foods to ensure optimal gut health–stress & travel can cause GI issues – both constipation and diarrhoea.

Easy snack ideas:

• Apple-sauce or apple-sauce/fruit purée pouches.
• Fruit Smoothies: frozen fruit, OJ, spinach.
• Canned fruit in own juice.
• Pretzels.
• Sports drinks, gels, energy chews.

Slow fuel:

• Fruit and nut bars.
• Trail mix: dried fruit, nuts, whole grain cereal.
• Whole grain crackers and hummus cups.
• Granola/cereal in baggies.
• Pre-popped, low-fat popcorn.
• PB&J: whole grain bread, peanut butter, and jelly.
• Corn chips and guacamole or salsa.
• Instant oatmeal/cream of wheat.
• Fresh Fruit: apples, bananas, Clementine, and grapes travel well.
• Baby carrots or other cut veggies.
  

Performance proteins: optimal for mid-day snack and refueling post-workout:

• Beef jerky.
• Hard-boiled eggs.
• String cheese.
• Greek yoghurt.
• Deli turkey, chicken, or ham for simple deli sandwiches.
• Dry-roasted edamame.
• Tuna/chicken pouches.
• Protein powder (NSF certified).
• Single-serve peanut butter packets (protein & fat source).
• Shelf-stable chocolate milk/protein shakes.

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