| Snack/Food | Calories (approx.) | Protein (g, approx.) | Other Nutrients |
|---|---|---|---|
| Trail Mix (1/2 cup) | 350 | 8 | Healthy fats, fiber |
| Peanut Butter (2 Tbsp) | 190 | 8 | Healthy fats, fiber |
| Bagel (large) | 320 | 10 | Carbs |
| Granola (100g) | 450 | 7 | Carbs, fat |
| Greek Yogurt (170g/6oz, full-fat) | 120 | 18 | Probiotics, calcium |
| Protein Bar (typical) | 200–250 | 15–20 | Fiber, micronutrients |
| Whey Protein Shake (1 scoop + milk) | 250 | 30 | Varies |
| Avocado (1 medium) | 322 | 4 | 30g fat, fiber, potassium |
| Cheese stick (1) | 80 | 7 | Calcium, fat |
| Hard-boiled eggs (2) | 140 | 12 | Iron, choline |
| Dried Fruit (1/4 cup) | 100–120 | 1–2 | Fiber, carbs |
| Whole Milk (1 cup) | 150 | 8 | Calcium, healthy fats |
| Nut Butter Sandwich (2 Tbsp PB + 2 slices bread) | 400 | 14 | Fiber, iron |
| Roasted Pumpkin Seeds (1 oz) | 150 | 8 | Magnesium, zinc |
| Chocolate Milk (1 cup) | 130 | 7 | Carbs |
| Hummus + Pita (100g hummus + 1 small pita) | 350 | 10 | Fiber, healthy fats |
| Apple + Peanut Butter (1 apple + 2 Tbsp) | 285 | 7 | Fiber, vitamin C |
| Banana + Peanut Butter (1 banana + 2 Tbsp) | 295 | 9 | Potassium |
| Sweet Potato (1 medium, cooked) | 110 | 2 | Beta-carotene |
| Nutrition Drink (Ensure, 8oz) | 350 | 16 | Vitamins, minerals |
Tips for busy athletes: Pack your snacks in small containers or bags to take on the go, and combine carbs + protein + fats for optimal recovery and sustained energy!