Teenage athletes need proper nutrition not only for peak performance during training and games or meets, but also for recovery. Healthy snacks can provide the energy, protein, and nutrients needed to keep you going throughout the day while fueling muscle growth and repair. Whether you’re preparing for a big competition or need a quick bite after practice, here are some nutritious and healthy snacks for teenage athletes.
1. Greek Yogurt with Fruit and Nuts
Greek yogurt is a powerhouse snack, packed with protein and probiotics for gut health. Combine it with antioxidant-rich fruits like berries or sliced banana, and add a handful of nuts like almonds or walnuts for a satisfying crunch. This snack is a great balance of carbs, protein, and healthy fats, helping to refuel your body post-workout and promote muscle repair.
Why it’s great:
- High in protein
- Packed with vitamins and minerals
- Supports muscle recovery
2. Peanut Butter and Apple Slices
Peanut butter is a classic and tasty source of protein and healthy fats. Spread it on apple slices for a naturally sweet and satisfying treat. Apples provide fiber, while peanut butter offers long-lasting energy, making this snack perfect for pre-workout fuel or an after-school snack.
Why it’s great:
- Good mix of carbs and protein
- Provides long-lasting energy
- Full of heart-healthy fats
3. Whole Grain Toast with Avocado
Avocados are full of healthy fats that promote heart health and provide steady energy. Spread half an avocado on whole grain toast for a satisfying and filling snack that’s easy to prepare. Add a sprinkle of salt, pepper, sesame seeds, or chili flakes for flavor.
Why it’s great:
- Packed with healthy fats
- Supports heart health and sustained energy
- Whole grains for fiber
4. Trail Mix with Dried Fruit and Nuts
Trail mix is a convenient, on-the-go snack that combines the best of both worlds: carbs from dried fruit and healthy fats and protein from nuts. Customize your mix with a combination of almonds, cashews, raisins, dried cranberries, or sunflower seeds for a snack that’s both nutritious and delicious.
Why it’s great:
- Easy to pack for on-the-go
- Offers a balance of protein, carbs, and fats
- Perfect for an energy boost before or after exercise
5. Hummus with Veggies or Whole Grain Crackers
Hummus is a nutritious dip made from chickpeas, rich in protein and fiber. Pair it with fresh veggies like carrot sticks, cucumber slices, or bell pepper strips for a crunchy, low-calorie snack. Alternatively, whole grain crackers can be used for a bit of extra fiber.
Why it’s great:
- High in plant-based protein and fiber
- Packed with vitamins from veggies
- Supports digestion and energy levels
6. Smoothie with Spinach, Banana, and Protein Powder
Smoothies are an excellent way to blend together a variety of nutrients in a single drink. Combine a handful of spinach (rich in iron and vitamins), a banana (great for natural sugars and potassium), and protein powder (for muscle recovery) to create a quick and easy post-workout snack. You can also add chia seeds or flaxseeds for an extra boost of omega-3s.
Why it’s great:
- High in protein and essential vitamins
- Perfect for muscle recovery
- Can be customized with various fruits and veggies
7. Cottage Cheese with Pineapple
Cottage cheese is a fantastic source of slow-digesting protein, making it an ideal option for muscle recovery. Pair it with fresh pineapple for a touch of sweetness and a dose of vitamin C to support your immune system.
Why it’s great:
- High in protein for muscle growth and recovery
- Rich in calcium and other essential nutrients
- Refreshing and satisfying
8. Egg Salad on Whole Grain Crackers
Eggs are a great source of high-quality protein, and when combined with a bit of mayo or Greek yogurt, they create a tasty and filling egg salad. Spread it on whole grain crackers for added fiber and crunch. This snack is ideal for refueling after intense practice or as a pre-game meal.
Why it’s great:
- Protein-packed
- Helps repair muscles and tissues
- High in vitamins and minerals
9. Protein Bars
While it’s best to aim for whole foods, protein bars are a convenient option when you’re in a rush or on-the-go. Choose bars with minimal added sugars and quality ingredients like oats, nuts, seeds, and natural protein sources (whey, pea, or hemp protein). These bars can help replenish your energy stores and support muscle repair after a tough track or cross country practice workout.
Why it’s great:
- Convenient and portable
- Offers a good balance of protein and carbs
- Great for quick recovery
10. Frozen Banana Bites with Dark Chocolate
For a sweet treat that satisfies your cravings without the guilt, freeze banana slices and dip them in dark chocolate. Dark chocolate is rich in antioxidants, while bananas provide potassium for muscle function. This snack is a great choice if you want something indulgent but still nutritious.
Why it’s great:
- Satisfies sweet cravings
- Antioxidants from dark chocolate
- Good balance of nutrients
11. Rice Cakes with Nut Butter and Banana
Rice cakes are a light yet satisfying snack base, and they pair perfectly with nut butter for protein and healthy fats. Add some sliced banana for a touch of natural sweetness and additional potassium, which helps prevent cramps during workouts.
Why it’s great:
- Low in calories but filling
- Quick and easy to prepare
- Provides a balanced mix of carbs, protein, and healthy fats
More Sports Nutrition
- Superfoods for Runners
- Common Sports Nutrition Mistakes and How to Fix Them
- 17 Quick and Easy Breakfasts for Runners
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, and certified fitness nutrition specialist. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
