TSA-Approved Travel Snacks for Athletes: What You Can Pack
Let’s get you Road Ready.
A sports nutrition travel blog designed to keep you fueled on the go.
Spending money on food at the airport really gives me the ick.
Call me crazy, but I really don’t enjoy spending $20 on a protein bar and water. Sometimes you just aren’t able to plan ahead and pack snacks, I get it. BUT, the majority of the time you can totally avoid relying on Hudson News to semi-nourish you with overpriced snacks.
💪 Why Travel Snacks Matter for Athletes
Having snacks on hand while traveling isn’t just about saving money—it’s about fueling performance.
When you travel:
Meal timing is disrupted
Energy dips are common
It’s harder to find performance-friendly food
That’s where smart snacking comes in. Travel snacks help:
✅ Provide essential nutrients
✅ Bridge the gap between meals
✅ Prevent energy crashes
✅ Support endurance
✅ Reduce food-related stress
Staying fueled = staying ready to perform.
✈️ Surprising Items You Can Bring Through TSA
You might be shocked by what’s actually allowed through airport security (yes, even cooked food!). Here's what you can pack in your carry-on:
Cooked proteins (grilled chicken, hard-boiled eggs)
Cooked vegetables
Sandwiches and wraps
Fresh fruits and vegetables
Overnight oats
Dips/spreads (under 3 oz or ~⅓ cup)
Yogurt (under 3 oz — note: most single-serve cups are 5 oz)
Powder-based supplements (under 12 oz)
💡 Pro Tip:
Ice packs must be completely frozen during screening—if they’re partially melted or slushy, TSA will toss them.
✈️ Easy, Athlete-Approved Snacks for the Plane
Most of these snacks can be packed in your carry-on—just follow the liquid/gel restrictions!
🧊 Needs a Cooler (If You're Not Eating Right Away)
Greek yogurt
String cheese
Hummus
Hard-boiled eggs (yep, you’ll be that person)
Turkey & cheese sandwich or wrap
Chia pudding
Overnight oats
👜 Doesn’t Need a Cooler
Jerky (Chomps, Country Archer)
Protein bars (GoMacro, G2G, Perfect Bar)
Trail mix or mixed nuts
Oat protein balls
Whole grain crackers
Dry roasted edamame
Fresh fruits & veggies
PB&J sandwiches
💧 In-Flight Hydration Tips
Hydration is just as important as what you eat. Flying dehydrates you fast, especially on longer flights.
Use this rule: 1 cup of water per hour of flying.
✈️ Example: On a 3-hour flight? Aim for 3 cups (24 oz) of water by the time you land.
This simple habit can help you avoid fatigue, headaches, and that “blah” feeling when you arrive.
✅ Final Takeaway
Travel doesn’t have to derail your nutrition. With a little prep and the right snacks in your bag, you can:
Skip the overpriced airport snacks
Stay fueled and focused
Support your performance from takeoff to touchdown
Stay Road Ready,
Brooke
