Nutritionist-approved options to fuel focus, energy, and performance.
Back-to-school season brings new routines—and for teen athletes, that often means long days filled with classes, practices, and limited time to eat. As a sports nutritionist and former competitive hockey player, I know how important it is for teens to fuel consistently.
Skipping snacks or going hours without eating can affect everything from energy on the ice to focus in class. Whether your athlete is rushing between classes or eating lunch mid-morning, having portable, nutrient-packed snacks on hand can make a huge difference.
Why Snacks Matter for Teen Athletes
Teen athletes have higher energy demands than their peers—but most high school schedules don’t make it easy to meet them. Long gaps between meals, early lunch breaks, and packed after-school calendars can all get in the way of proper fuelling.
Even if your teen isn’t saying they’re hungry, poor nutrition habits can show up in other ways: lower energy, poor focus, more frequent illness, and slower recovery from workouts.
Athletes should aim to eat every 3–4 hours to keep energy levels steady and support performance. Snacks that combine carbohydrates (like fruit, crackers, or granola bars) with some protein or healthy fat (like cheese, nut butter, or seeds) will help regulate blood sugar and prevent energy crashes.
Grabbing only carb-heavy foods—like a plain granola bar or handful of candy—can put your teen on an energy rollercoaster. That leads to dips in energy, brain fog, concentration issues, and more. Adding a protein or fat source helps slow digestion and keeps them satisfied longer. It’s also a smart way to ensure they’re hitting their protein needs throughout the day.
Easy, Portable Snack Ideas (No Fridge Needed)
These non-perishable snacks can be tossed into backpacks, gym bags, or lockers without worrying about refrigeration:
- Bobo’s oat bars
- Made with Local Real Food Bars
- Good To Go Soft Baked Bars or Mini Cookies
- Fruit snacks or fruit strips (such as SunRype or Bob Snail)
- McSweeney’s jerky
- Meat sticks (such as New Primal, Lorissa’s Kitchen, Chomps, or Nick’s Sticks)
- Trail mix (nuts, seeds, dried fruit)
- Rice cakes + a nut butter pack
- Whole grain crackers + cheese strings (lasts a few hours unrefrigerated)
- Roasted chickpeas or edamame
- Peanut butter sandwich on whole-grain bread
- Tuna salad snack kits
Tip: Keep a few snacks pre-packed in small resealable bags so your teen can quickly grab and go between classes.
Cooler-Friendly Snacks (Use an Ice Pack)
If your teen brings a lunch box with an ice pack, you can include more perishable options like:
- Too Good & Co. yogurt pouches
- Hummus + veggie sticks or pita
- Hard-boiled eggs + fruit
- Mini chicken or turkey wraps
- Cheese + whole grain crackers
- Cottage cheese + berries
- Chia pudding or overnight oats
What About Drinks?
Skip the sugary drinks and unnecessary supplements. For hydration throughout the school day, encourage your athlete to stick with:
- Water (most important!)
- Milk or shelf-stable milk boxes
- Coconut water (unsweetened)
These options help support hydration without the additives that many teen athletes don’t need.
Save electrolyte drinks like Gatorade for game days and long, intense practices. Even zero-sugar versions like Cwench and BioSteel aren’t necessary during a typical school day—and constantly sipping on electrolyte drinks when they’re not sweating can lead to excess electrolyte intake, which isn’t just unnecessary but could potentially be harmful.
Stick with water during class time. Nutrition and hydration should match your athlete’s actual activity levels.
Final Thoughts
Your teen doesn’t need to eat perfectly—but they do need to eat consistently. Back-to-school season is a great time to build sustainable fuelling habits that support long-term health and athletic development.
Small changes like packing snacks between classes, fuelling before practice, or balancing meals with protein can make a huge difference.
