Our boys have been in quite a few basketball and soccer tournaments, and one thing I have learned that is probably the most important thing after bring your water, equipment, and jersey is this: always bring snacks. No matter what, someone is always hungry, the games are always later than scheduled, rain delays happen, and if you were planning to get out of there by dinner time, it probably will not happen. That is why I made this list of 20 quick protein snacks for on the go teen athletes.
These protein rich snacks are also great for the day to day routine of a teen athlete. Early morning practice means grabbing whatever snacks are handy for breakfast, pre-workout and after school practice.
Instead of grabbing a highly processed protein bar or a few cookies, although those are handy in a pinch, of course, these homemade protein snacks can be eaten throughout the week and are better for you.
And if you advance in the tournament further than you anticipated, (good job!) having lots of these snacks in your bag will prevent you from having to rely on the concession stand to keep your energy up!
Why is protein important for teen athletes?
Protein is essential for teen athletes because it helps with:
1. Muscle Growth & Repair
Teens are still growing, and protein provides the building blocks (amino acids) needed to develop and repair muscles, especially after intense workouts or sports activities.
2. Strength & Performance
Protein supports muscle strength, endurance, and recovery, helping athletes perform better and reduce injury risks.
3. Energy & Metabolism
While carbs are the primary fuel for exercise, protein helps sustain energy levels and prevents muscle breakdown when glycogen stores run low.
4. Injury Prevention & Recovery
Sufficient protein intake helps with tissue repair and reduces the recovery time after injuries or strenuous workouts.
5. Immune System Support
Training hard can sometimes weaken the immune system. Protein helps produce antibodies and enzymes that keep the immune system strong.
6. Healthy Weight Management
Protein keeps athletes full longer, reducing unnecessary snacking and helping with muscle-building rather than fat gain.
How Much Protein Does a Teen Athlete Need?
Generally, 0.5–0.9 grams per pound of body weight (1.2–2.0 grams per kg).
Example: A 150-lb teen athlete may need 75–135g of protein daily, depending on activity level and goals.
Some other ideas for easy protein snacks include:
- Jerky and Meat Sticks – Look for low-sugar options.
- Hard-Boiled Eggs – Pre-peeled ones are great for convenience.
- Greek Yogurt – Opt for unsweetened or lightly sweetened versions.
- Cheese Sticks or Slices – String cheese or cheddar slices work well.
- Tuna or Salmon Packets – Eat straight from the pouch.
- Deli Meat Rolls – Turkey or ham wrapped around cheese.
- Roasted Chickpeas – Crunchy and packed with protein.
- Edamame (Shelled or In-Pod) – Comes in easy-to-eat packs.
- Nut Butter Packets – Almond, peanut, or cashew butter.
- Hummus with Veggies – Pair with carrots or bell peppers.
- Trail Mix – Look for high-protein blends with nuts and seeds.
- Protein Bars – Choose ones with minimal sugar and high protein.
- Cottage Cheese Cups – Comes in individual portions.
- Pumpkin Seeds – Great for snacking on the go.
- Protein Chips – Crunchy chips with added protein.
These containers are perfect for storing snacks, energy balls, and muffins!
Make some of these delicious protein snacks for your teen athlete this week!
20 Quick Protein Snacks for On The Go Teen Athletes
If you are looking for homemade protein snacks for your teen athlete, here are a few great ideas!
These sausage balls are easy to transport for a quick pre game snack!
Solve your snack cravings with this easy and quick homemade cheese crisps recipe.
These no bake peanut butter protein bars are easy, delicious, and so healthy! Protein powder, peanut butter, honey, oats, and peanuts come together to create a nutritious, on-the-go meal or between meal snack that’s as delicious as it is good for you.
This is one of those great recipes that you will want to have on hand. They take no time to roll into balls and are ready for future snacking.
These simple to make Pickled Eggs are a must have during card games and games nights. No canning required!
These chewy and delicious cottage cheese bagels are high-protein, yeast-free, easy to make, and each contains 10 grams of protein.
Naturally sweet, loaded with energy, these vegan chocolate peanut butter energy balls are delicious, healthy and perfect for an after-school snack, or whenever you’re needing a bit of a “pick-me-up” to your day.
Cottage Cheese Chocolate Chip Cookies (High Protein & Gluten-Free)
If you're looking for quick and easy high protein and gluten-free snacks, these Cottage Cheese Chocolate Chip Cookies are the perfect choice! You only need a handful of ingredients and less than 30 minutes to make a batch of these cookies.
It is surprisingly easy to make beef jerky at home. Only three steps to make these flavorful snacks.
Only 7 ingredients tossed together into a food processor. No cooking required at all. They are vegan and gluten free.
These healthy banana protein muffins are high in protein and low in sugar and are perfect for breakfast or a healthy snack!
These whole food Matcha Date Bars are made with only three ingredients, an easy snack!
These Lemon Blueberry Cottage Cheese Muffins are made with whole grain oats and contain a boost of protein for a healthy snack. Mix up the recipe using your favorite muffin flavors!
Easy snack for on the go!