What's in YOUR Snack Bag?

Hi there, young athletes! I’m Ashley, a sport dietitian and the founder of Fuel Kit. Whether you’re racing, rallying, or just getting started in a new sport, what’s in your snack bag can make a big difference. Here are my three favourite tips to take with you.

1. Build a combo.
Pack something with carbs for energy (banana, crackers, pretzels, fruit snacks), something with protein or healthy fats to keep you going (cheese, yogurt, a bar, nuts or seeds if allowed), and one thing you just love. Snacks are supposed to be fun!

2. Fuel before AND after.
Have a snack 1-2 hours before practice or a game so you’re not running on empty, then eat again within an hour or so afterwards to help your body recover. Stick with foods you already know you like. Game day isn’t the time to try something new.

3. Don’t forget the water.
Sip throughout the day, not just at practice. Toss a water bottle in the bag next to the snacks, every time.

Every athlete’s bag looks different, and that’s the point. Eat what works for you and your body. 

For parents and coaches: Fuel Kit is all about making fuelling simple. Our dietitian-curated kits take the guesswork out of what to pack, so you can focus on cheering from the sidelines. Browse our kits →

Always check labels for allergens before sharing snacks.

Thanks for stopping by! Tag us @thisisfuelkit and show us what’s in your snack bag.

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Written by: Ashley Leone, RD, MSc, IOC Dipl. Sport Nutr. Drafted with the assistance of Claude AI and edited for accuracy.

Ashley is a sports and performance dietitian and the Founder of Fuel Kit and the Owner of Gazelle Nutrition Lab. Ashley has been a dietitian for over 25 years and holds a Master of Science degree from the University of Toronto, as well as a Diploma in Sports Nutrition from the International Olympic Committee.