Fueling an athlete on the go is hard enough. When you add food allergies or sensitivities to the mix, it can feel nearly impossible.
I speak from experience. My daughter has sensitivities to both gluten and dairy. She's been on a modified low-FODMAP diet for over three years now. It's helped her gut health tremendously, but getting here wasn't easy. There was a learning curve, plenty of trial and error, and a lot of label-reading in grocery store aisles.
If your family is navigating something similar, I want you to know two things. First, it gets easier. Second, there are way more options than you might think.
Before I share what's worked for us, a quick note: every athlete is different. What helps my daughter might not be right for yours. Talk to your medical provider about what makes sense for your athlete's specific situation. This isn't medical advice. It's one sports parent sharing what's worked in our house.
The Mindset Shift That Helped Us Most
Early on, I realized we couldn't rely on others to bring snacks that would work for my daughter. Team snacks, tournament concession stands, the cooler another parent packed: none of it was guaranteed to be safe.
So we adopted a simple philosophy: control what you can control.
That means we always bring our own food. Always. It takes more planning, but it removes the stress of wondering whether she'll have something safe to eat. She's never stuck hoping someone thought to grab a gluten-free option.
The good news is that allergy-friendly options are more available than ever. You can find them at Walmart, Target, and even most convenience stores. You don't need specialty health food shops to feed your athlete well.
Crackers and Pretzels
These are staples for on-the-go fueling, and the gluten-free options have gotten really good.
Our first love is Snyder's Gluten Free Pretzels. Honestly, I think they taste better than regular pretzels. They're salty, crunchy, and satisfying. Perfect for tossing in a bag before a tournament.
We're also big fans of Schär products. Their gluten-free breads, pizza crusts, and bagels have been lifesavers for meal prep. Quality has come a long way in this space.
Fresh Fruit: Grapes, Clementines, and Bananas
You can't go wrong with fruit. It's naturally allergen-free, easy to digest, and provides quick energy.
Grapes, clementines, and bananas are our go-to choices because they travel well. No cutting required. No containers to wash. Just grab and go.
Bananas in particular are great for athletes because they're rich in potassium and easy on the stomach. Clementines are hydrating and refreshing. Grapes are basically nature's candy.
Apples and Applesauce
Apples are another solid choice, though some athletes on low-FODMAP diets do better without the skin.
If that's the case, applesauce is a great alternative. It comes in convenient pouches now that are perfect for throwing in a sports bag. No spoon needed.
Our newest favorite is dried apple chips. We love Bare Snacks because the only ingredient is apples. Nothing else. They're crunchy, portable, and you don't have to worry about bruising or browning like you do with fresh apples.
Sliced Turkey and Cheese
I call this "Lunchables for athletes." Protein plus a little fat keeps energy steady longer than carbs alone.
We either grill chicken or turkey at home and slice it up, or we buy quality deli meat. Applegate products have been reliable for us because they're cleaner than most grocery store options.
For cheese, we stick with real cheddar or provolone. Both are naturally low in lactose, which makes them easier to digest for athletes with dairy sensitivities. They're hard enough to travel well and available pretty much everywhere.
Peanut Butter and Jelly
A classic for a reason. PB&J delivers carbs, protein, and fat in a portable package.
If your athlete has a gluten allergy, use gluten-free bread or crackers. If they have a sensitivity rather than a true allergy, sourdough bread can be a good option. The fermentation process breaks down some of the gluten and is generally easier on the gut.
We keep individual peanut butter packets in our bag for emergencies. They're mess-free and don't require refrigeration.
Candy and Treats
Let's be real: sometimes athletes just want something sweet. And sugar can actually be useful for quick energy during long competition days.
We love Smart Sweets. They're allergy-friendly, low in sugar, and taste good enough that my daughter doesn't feel like she's missing out. There are plenty of other options too. Just read labels carefully, since many candies contain hidden dairy or gluten.
Treats aren't the foundation of good nutrition, but they have a place. A little something sweet can boost morale and provide a quick energy bump when needed.
Hydration Options
Water is always the best choice. Nothing beats it for basic hydration.
But during long days when your athlete needs to refuel with electrolytes, there are good options that won't spike blood sugar or irritate sensitive guts.
We like Roar because it has vitamins, antioxidants, and electrolytes without a ton of sugar. The flavors are fun, and it's organic, which is a bonus.
Gatorade Zero is another solid choice. It's low in sugar and available at almost every gas station, convenience store, and grocery store in the country. When you're on the road, accessibility matters.
Building Your Game Day Bag
Having the right snacks available starts with building a system. Here's what works for us:
Shop early in the week. Don't wait until the morning of a tournament to figure out food. Stock up so you're not scrambling.
Pack more than you think you'll need. Games run long. Weather delays happen. You never want your athlete to run out of safe options.
Include variety. Carbs for quick energy. Protein for staying power. Something sweet for morale. Fruits and vegetables for nutrients. Cover all the bases.
Keep emergency snacks in the car. Pretzels, dried fruit, nut butter packets. Things that won't spoil and can save the day when plans change unexpectedly.
Let your athlete help choose. They're more likely to eat what they actually like. Involve them in the shopping and packing process.
It Gets Easier
The first few months of navigating food sensitivities with an athlete are the hardest. Everything takes longer. Every label needs to be read. Every team event requires extra planning.
But over time, you build a routine. You learn which brands work and which don't. You figure out what travels well and what your athlete will actually eat. It becomes second nature.
My daughter has turned her dietary restrictions into a discipline that carries over into every part of her athletic life. She knows what her body needs, she takes responsibility for fueling it, and she doesn't let sensitivities become excuses.
Your athlete can get there too. It just takes a little time and a lot of preparation.
Ian Goldberg is the CEO of Signature Media and the Editor of the largest and fastest growing sports parenting newsletter. He’s been recognized as an industry expert by the National Alliance for Youth Sports, the US Olympic Committee’s Truesport, and the Aspen Institute's Project Play. Ian is also a suburban NJ sports dad of two teenage daughters and has over 2,000 hours of volunteer time coaching them (which he calls the most fun form of R&D for his newsletter content). Ian and his team provide players, coaches, parents and program directors with the articles and content they need to have a great sports season. Ian has spent most of his career in digital product development and marketing and got his start at the White House where he worked for the economic advisors to two US Presidents.
