High Energy Snacks for High School Athletes
March 25, 2025
High School Athletes need snacks that work to elevate your game! Under fueling is a one way ticket to sluggish workouts, slow recovery, and missed PRs. The good news? These power packed options will help you take your game to the next level with more energy, strength, speed, and endurance.
Greek Yogurt with Berries and Granola
Packed with protein for muscle repair, granola to fuel your muscles, probiotics for gut health, and antioxidants to fight inflammation, this snack packs a powerful punch.
Peanut Butter or Sunflower Butter on Toast
Need a quick pre-workout snack? Toast is a great carbohydrate and carrier of flavor! Top your toast with peanut butter or a seed butter like 88 Acres sunflower seed butter to fuel your long training sessions. To level up this snack, add sliced banana or a drizzle of honey.
Cottage Cheese with Mango and Honey
Cottage cheese is a strong protein source for athletes and paired with mango and honey you add a natural energy boost. Bonus: Try it with granola for extra crunch!
Trail Mix for High School Athletes
What I love about trail mix is that it is a high energy and portable snack. The fats from nuts, natural sugars from dried fruit are a great combination for athletes.
Overnight Oats with Chia Seeds and Almond Butter
Oats are the foundation to a great meal or snack. Add milk, chia seeds, yogurt, banana, and almond butter for a snack you can meal prep and take on the run.
Chocolate Milk for High School Athletes
Post-workout recovery doesn’t get easier (or tastier) than this. Chocolate milk has the ideal carb-to-protein ratio to replenish glycogen and repair muscles after a hard session.
Bonus: Shelf-Stable, Portable Snacks for Athletes
I want to share some of my favorite shelf stable snacks! I call these “anytime” snacks for athletes because they are available any time you need them – between classes, before practice, or whenever hunger strikes.
- RX Bar
- Biena Roasted Chickpeas
- Kind Nut Bars
- 88 Acres Seed Bar (Allergy friendly)
- 88 Acres Seed Butter Packets (Allergy Friendly and lots of great flavors!)
The Bottom Line, snacks are essential for high school athletes!
Athletes need energy dense snacks to stay at the top of their game. Whether you are fueling before practice or need a midday energy boost, these nutrient packed options will help you take your game to the next level.
Athlete Connection – A supportive community for athletes to connect and learn from a Sports Dietitian (hi!) and each other. Share your wins, participate in challenges, ask questions and have them answered in real time!
Group calls – Monthly calls that are open to athletes and their parents to ask questions and work through any fueling challenges. Have an upcoming race or game? Let's plan how you are going to fuel that day! *Available to all Premier members.*
On Demand Videos – 30+ videos that break down the basics of sports nutrition to help you level up your game with a strong fueling plan. Protein, carbs, hydration, REDs, game day fuel, supplements, and more!
Quick tools – Fueling guides, recipes, worksheets, and calculators that will help you apply what you learn to the real world.
