Fueling teen athletes with the right athlete snacks is crucial for meeting the demands of their training, competitions, and growing bodies. They need to stay energized, perform at their best, and recover well after workouts. Without the right fuel, teens can feel sluggish, fatigued, or even increase their risk of injury.
It’s also important that teen athlete snacks are convenient, easy to prepare, and appealing. If they’re not quick and tasty, there’s a slim chance of them being eaten. Finding the right balance between nutrition, flavor, and accessibility is key to keeping teen athletes fueled properly.
So let’s get right to it – we’ll review the most important types of snacks for teen athletes and plenty of quick, easy, store-bought, and homemade snack ideas.
Nutrition Must-Haves in Athlete Snacks
Well-balanced athlete snacks should include a combination of nutrients to support energy, performance, and recovery. And sometimes, different times of the day and different points of training require specific nutrition goals.
Quick Carbohydrates
These are the body’s primary fuel source, especially during high-intensity sports or endurance activities. Quick, or ‘simple’, carbohydrates, are found in foods like fruit, honey, and low-fiber grain products.
These carbs are called “quick” or “simple” because they digest quickly and give your teen easily accessible energy. They are especially helpful for:
- Before a workout (30–60 minutes ahead): Eating quick carbs gives a fast energy boost, so you don’t feel tired during the workout, especially during more intense exercise
- During a long or tough workout (over an hour): If you’re doing something that lasts a while or is really high-energy, quick carbs help keep you going strong.
- Right after a workout (within 30 minutes): After exercising, quick carbs help refill your energy stores fast. This is key if you have another practice or game soon and need to recover quickly.
Protein
Protein is essential for repairing and building muscles after exercise. For teen athletes, who are still growing and developing, adequate protein intake is especially important for muscle recovery and preventing injury.
Snacks rich in high-quality proteins, like lean meats, dairy, eggs, or plant-based sources like legumes, will help their muscles recover and grow stronger between practices and competitions.
See my complete protein guide here for information on how much protein teens need, protein sources, and over 40 high-protein meal examples.
Hydration and Electrolytes
Staying hydrated is crucial for maintaining peak athletic performance. Dehydration can quickly lead to fatigue, cramping, and reduced endurance.
Along with water, electrolytes such as sodium, potassium, and magnesium are lost through sweat, especially in hot or prolonged exercise. Snacks that include these minerals can help replenish what’s lost during activity and keep athletes performing at their best.
By combining these elements, athlete snacks can ensure teens stay fueled, energized, and ready to perform, both in their sport and in their day-to-day activities.
Best Athlete Snacks for Teens
1. Sargento Balanced Breaks
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
2. Hard-boiled eggs with a banana
- Good source of: protein, quick carbohydrates
- When to eat: before workout, after workout
3. BodyArmor Lyte Sports Drink
- Good source of: electrolytes
- When to eat: during workout, after workout
4. Homemade energy balls with oats & protein powder
- Good source of: carbohydrates
- When to eat: before workout, during workout
5. GoGo SqueeZ Applesauce Pouches
- Good source of: carbohydrates
- When to eat: before workout, during workout
6. Trail mix with dried fruit and seeds
- Good source of: protein, electrolytes
- When to eat: after workout
7. Fairlife Protein Shake
- Good source of: protein, electrolytes
- When to eat: after workout
8. Rice cakes with avocado and sliced turkey
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
9. RXBAR
- Good source of: protein, carbohydrates, electrolytes
- When to eat: before workout, after workout
10. Coconut Water
- Good source of: electrolytes
- When to eat: during workout, after workout
11. Boom Chicka Pop
- Good source of: carbohydrates
- When to eat: before workout, during workout
12. Cottage cheese with pineapple
- Good source of: protein
- When to eat: after workout
13. Chobani Complete Yogurt Drink
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
14. Turkey and cheese roll-ups with whole wheat tortillas
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
15. Gatorlyte Zero
- Good source of: electrolytes
- When to eat: during workout, after workout
16. PopCorners Chips
- Good source of: carbohydrates
- When to eat: before workout, during workout
17. Sabra Hummus Singles with Pretzels
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
18. Chomps Beef Stick
- Good source of: protein
- When to eat: after workout
19. String cheese and whole grain crackers
- Good source of: protein, carbohydrates
- When to eat: before workout, after workout
20. Watermelon slices with a handful of almonds
- Good source of: electrolytes, carbohydrates
- When to eat: before workout, during workout
21. Stonyfield Organic Greek Yogurt Smoothies
- Good source of: electrolytes, protein
- When to eat: during workout, after workout
22. Chocolate milk
- Good source of: electrolytes, protein, carbohydrates
- When to eat: after workout
23. Peanut butter and jelly sandwich on whole grain bread
- Good source of: carbohydrates
- When to eat: before workout
24. Homemade smoothie with Greek yogurt, berries, and spinach
- Good source of: carbohydrates, electrolytes, protein
- When to eat: after workout
25. Lärabar
- Good source of: carbohydrates, protein
- When to eat: during workout, after workout
26. Apples slices with almond butter
- Good source of: carbohydrates, protein
- When to eat: before workout, after workout
27. Justin’s Classic Almond Butter Packets
- Good source of: protein
- When to eat: after workout
28. Homemade granola bars with oats & flax seeds
- Good source of: carbohydrates
- When to eat: before workout
29. Edamame and orange slices
- Good source of: carbohydrates
- When to eat: before workout
30. P3 Portable Protein Packs
- Good source of: protein
- When to eat: before workout, after workout
I hope this list provides you with several store-bought and homemade options for your teen athlete. Whether before, during, or after a workout, the right snack can make all the difference in how well they perform and recover.
It’s important to prioritize convenience and taste to ensure teens enjoy and consistently consume these snacks. Finding the right balance may take some trial and error, but with a variety of snack options, you can help your teen feel and perform their best.
For more information on other resources for teen athletes, check out my post on the best protein shakes for teens. Or sign up for the newsletter for weekly product recommendations, resources, and recipes.
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