This Post: 25 Power Snacks for Teen Athletes
Written By: Marybeth Bock
When you have a teen who plays a sport (or two or three!) life is hectic.
For many of us, our days start way too early and end way too late. Most of our time is spent driving our kids to and from practices, games, and tournaments. Then, there’s the constant washing and drying of uniforms, helping our teens pack up gear bags, sitting on uncomfortable bleachers, cheering until you lose your voice, and, at the end of the day, helping our teens ice sore muscles.
But one of the most pressing issues with having a teen athlete is getting (and keeping) them properly fed and hydrated so they can keep up the pace of their demanding sports schedule and perform well in their chosen sport week after week.
25 Power Snacks for Teen Athletes
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According to Health Athletic Trainer, Aaron McCarley, ATC, of the Medical University of South Carolina, one of the most important factors for an athlete’s recovery and performance is proper protein intake.
He advises parents, “If an athlete is not getting the proper amount of protein in their diet, it can lead to a decline in their recovery as well as an increase in their healing time while trying to come back from an injury.”
Each teenager’s exact needs will of course vary due to their size and activity levels, but the Recommended Dietary Allowance (RDA) is a good guideline for how much of certain nutrients a healthy individual needs daily. A good rule of thumb for young athletes is to consume about 0.7 grams of protein per pound of body weight.
Nutritionists agree that the best source of protein is from real foods — not shakes or protein bars.
While it’s OK to supplement with these items on occasion, many of them are filled with ingredients that just aren’t healthy. For shakes, be sure that whey or a plant-based protein source is the first ingredient listed on the nutrition label, and avoid unnecessary fillers and additives. Ideally, any protein shakes your teen drinks should have less than 2 grams of sugar per serving. And try to keep it below 10 grams of total sugar for a protein bar.
You can help your teen get enough daily protein by buying healthy ingredients and showing them how to fix “power snacks” that will fuel them throughout the day.
We’ve come up with some ideas that are easy to make, and many of them are easy to transport – for all those times they’re snacking in the car, on the bus, or in the locker room. Here are 25 Healthy Power Snacks for Teen Athletes!
1. Chia Pudding
Chia seeds are a good source of protein and omega-3 fatty acids. Simply mix chia seeds with dairy or almond milk and let it sit overnight in the fridge for a creamy pudding. Add berries and nuts for added flavor and crunch.
Find great Chia Pudding recipes HERE
2. Hummus with Veggies
Hummus provides plant-based protein (4-5g per serving) and healthy fats. You can buy individual packs in the grocery store, or just spoon from a large container into a travel cup or bowl. Pair with baby carrots, celery sticks, cucumber slices, or whole-grain crackers.
3. Beef or Turkey Jerky/Meat Sticks
Jerky is very portable and packed with protein, at about 9g per ounce. Try to choose lower-sodium options for a healthier choice if you choose to buy it.
Or, check out this easy “pop it in the oven” Homemade Beef Jerky Recipe HERE
4. Protein Smoothie
It’s so easy to blend up and customize a smoothie with items like fruits, vegetables, yogurt, milk, and healthy protein powder. It’s a great idea to make smoothies the night before and freeze them so that they can thaw out the next day and be enjoyed after school and before or after practice.
Check out these awesome Protein-Packed Smoothie Recipes HERE
5. Edamame
Edamame, which are soybeans in or out of the pod, is a plant-based snack option that’s rich in protein (about 8g per cup) and healthy fiber. Edamame can be steamed in a microwave and easily transported to be eaten later. It’s great when flavored with a bit of soy sauce or garlic salt and as an addition to brown rice.
Check out this delicious Crispy Parmesan Garlic Edamame recipe HERE
6. Tuna or Salmon Pouches
Grab a pouch and your teen can quickly add some flaky fish to whole-grain crackers or mix with an avocado for a quick snack or meal. Tuna or salmon pouches typically have 15-20g of protein and a nice boost of omega-3 fatty acids.
These pouches (on Amazon) are a popular brand pick!
7. Nut Butter with Fruit
Nut butters (like peanut, almond, or cashew) are tasty sources of healthy fats and protein. Pack some up in a reusable container and spread it on apple or banana slices for a balanced, nutrient-dense snack.
Check out 20 Amazing & Unique Nut Butter recipes HERE
8. Turkey or Chicken Wraps
Lean meats like turkey and chicken are a great source of protein, and a wrap is so easy to customize. Roll slices of deli turkey or chicken with regular or whole wheat tortillas, thin slices of cheese, and veggies for a filling snack your teen will love.
Check out this delicious Turkey Ranch Club Wrap recipe HERE
9. Healthy High Protein Cookie Dough (30 Grams of Protein!)
This high-protein cookie dough recipe is a super healthy snack that’s packed with over 30 grams of protein per cup! Plus, there are 5 different variations to choose from so your teen will never tire of this recipe!
Check out the recipe HERE
10. Hard-Boiled Eggs
One of the simplest high-protein snacks to prepare and transport are hard-boiled eggs. They are tasty on their own or with a sprinkle of salt and pepper, bagel seasoning, chili powder, or chopped dill. Each egg has about 6g of protein, plus healthy fats, and vitamins.
11. Quinoa Salad
Quinoa, a gluten-free seed, is a complete protein (around 8g per cup) and loaded with fiber. It easily cooks up just like rice and you can toss cooked quinoa with veggies, olive oil, and some diced chicken or tofu for a hearty and tasty snack.
Check out yummy Quinoa Salad Recipes HERE
12. Pumpkin Seeds
Also known as pepitas, pumpkin seeds are a good source of protein (7g per ounce) and magnesium. You can buy them already prepared or roast your own in the fall. Your teen can eat the roasted seeds alone, with a sprinkle of salt or any of their favorite seasonings, or the seeds can be mixed into yogurt or salads.
Check out a bunch of great Toasted Pumpkin Seed Recipes HERE
13. Lentil Soup or Salad
Lentils are a plant-based protein powerhouse, with around 18g of protein per cup. Pack up a cup of lentil soup or a lentil-based salad for a warm or cold snack.
Check out this Mediterranean Lentil Salad Recipe HERE
14. String Cheese or Cheese Cubes
It doesn’t get more convenient, so sting cheese or cheese cubes are a perfect on-the-go snack for our busy teen athletes. They have about 7g of protein per cheese stick or serving of four dice-sized cubes.
15. Dark Chocolate & Trail Mix Energy Bites
Melted dark chocolate topped with your teen’s favorite healthy trail mix – delicious and energy-boosting!
Get the recipe for these Dark Chocolate Trail Mix Energy Bites at Simply Taralyn
16. Egg Bites (or Mini Frittatas)
Egg bites, or mini frittatas, are great because you can make a big batch ahead of time, refrigerate or freeze them, and just reheat as you go. Let your teen choose whatever veggies, cheese, or meat they’d like added in.
Or try this “Better than Starbucks” Egg Bites recipe HERE
17. Roasted Chickpeas
Roast chickpeas with some olive oil and your teen’s favorite spices for a crispy snack that’s tasty, portable, and inexpensive. A two-ounce serving of roasted chickpeas provides 12g of protein and is a great source of fiber.
You might want to give this Ranch Crispy Chickpeas Recipe a try HERE
18. Protein Pancakes or Waffles
Perfect for breakfast or a late-night snack, you can find pre-packaged options or make these at home using simple ingredients like cottage cheese, oats, eggs, and a good quality protein powder. Top them off with berries or some nut butter for even more protein.
Need an easy Protein Pancake recipe? Check this one out HERE
19. Black Bean Dip
Black beans provide around 15g of protein per cup, and they’re fiber-rich. Smashed or blended black beans mixed with garlic, cumin, and olive oil make a simply delicious dip, which can be enjoyed on the go with veggie sticks or tortilla chips.
Check out this delicious Black Bean Dip recipe HERE
20. 5-Ingredient Protein Balls
These protein balls are yummy AND packed with protein so they’ll give your teen energy! Mix oats, nut butter, honey, and add-ins like protein powder, mini chocolate chips, dried fruit, or coconut for a quick and healthy grab-and-go snack.
Visit Eating Bird Food Blog for this Protein Ball Recipe
21. Greek Yogurt
This thicker style yogurt is higher in protein (around 10-15g per serving) and a good source of calcium and probiotics for your teen. Sprinkle on some chopped fresh fruit, granola, mini dark chocolate chips, or a drizzle of honey for extra flavor.
Take a peek at Good Housekeeping’s list of the 14 Best Greek Yogurt brands.
22. Protein Muffins
When you make muffins with a healthy protein powder, eggs, and oats, they offer a balanced and portable snack. Bake a batch and freeze them to have on hand for an easy grab-and-go snack.
I dare you not to like these Chocolate Chip Zucchini Protein Muffins with 10g of protein each!
23. Trail Mix
Create a custom trail mix for your teens with their favorite nuts, seeds, dried fruits, and a sprinkle of dark chocolate chips for a balanced and protein-filled snack. Of course, you can buy pre-packaged trail mixes, but it’s fun to make your own and include different ingredients each time.
This “How to Build the Ultimate Trail Mix” Guide by Peanut Butter and Fitness makes whipping up the perfect healthy on-the-go trail mix for your athlete a breeze!
24. Protein-Packed Brownies
These Healthy Protein Brownies are fudgy, sweet, filling, and don’t have any added sugar. They’re high-protein, low-calorie, dairy-free, gluten-free, and vegan with the right protein powder.
Check out the recipe for these delish Protein-Packed Brownies HERE
25. Healthy Granola Bars (7 Flavors!)
These power-packed granola bars are great for a pre-practice or post-game snack. And, the cool part is you can switch them up with different ingredients so your tween or teen never gets tired of them.
Get the recipe for these Healthy Granola Bars at Sweet Peas and Saffron
Happy power snacking!!
About Marybeth Bock
Marybeth Bock, MPH, is a Mom to two young adults and one delightful hound dog. She has logged time as a military spouse, childbirth educator, college instructor, and freelance writer. She lives in Arizona and thoroughly enjoys research and writing – as long as iced coffee is involved. Her work can be found on numerous websites and in two books. Follow her on Facebook and Instagram.