Ultimate Packing List for Traveling Athletes: Nutrition Essentials
Let’s get you Road Ready.
A sports nutrition travel blog designed to keep you fueled on the go.
Feeling Overwhelmed About Packing Food? You’re Not Alone.
Whether you’re leaving for a weekend tournament or a few weeks on the road, packing food in your suitcase can feel stressful. The key is to plan based on your destination, accommodations, and personal nutrition needs.
📍 Step 1: Know Your Destination
Before packing, ask yourself these essential questions:
Will meals or snacks be provided by my team or organization?
Is there a grocery store near my hotel or rental?
Are there quality restaurants nearby?
Does my hotel offer breakfast?
Is there anything in my nutrition routine I cannot live without?
Understanding your access to food and facilities helps you avoid overpacking or missing essentials.
🧳 Step 2: Know What You Can Pack
If you’re flying and checking a bag, here are TSA-friendly items that are safe to pack:
Sealed protein powders
Shelf-stable protein shakes
Nut butter + jelly (& all condiments)
Trail mix, granola bars, jerky
Instant oats, rice cups, bread
Freeze-dried meals
Coffee, tea
Supplements (in original containers or clearly labeled bags)
👉 For TSA rules on carry-ons, see my Airport Travel Nutrition Tips blog post
🍽️ Step 3: Create Your Packing List
Organize your list by macronutrients to make sure you cover all the bases. I recommend choosing a few items from each section to build balanced meals and snacks:
See all my top Amazon picks here (affiliate link)
✅ Protein
Protein bars (GoMacro, G2G, RXBAR)
Jerky (Chomps, Country Archer)
Nut butter packets/Nuts (also a fat source)
Protein powder (highly recommend NSF Certified for Sport brands)
Shelf-stable tuna or chicken pouches
Black bean or lentil pouches
✅ Carbohydrates
Instant oatmeal packets
Whole grain crackers or rice cakes
Granola or cereal
Pre-cooked rice/quinoa cups
Dried fruit
Shelf-stable veggie snacks (snap peas, beet chips)
✅ Healthy Fats
Nut butter packets
Mixed nuts or trail mix
Seeds (chia, hemp, flax)
✅ Combo Meals
Camping meals (Backpacker’s Pantry, Mountain House)
✅ Competition Fuel
Pre/During: fig bars, granola bars, sports waffles, sports chews, applesauce pouches, PBJ supplies
Post: protein bars, protein powder, creatine
✅ Supplements
Multivitamin, fish oil, vitamin D, magnesium
Electrolytes, creatine, protein powder
Probiotics
Tart cherry juice, melatonin
Greens powder (as an absolute back up option if access to fruits/veg is limited)
See my top Amazon picks here (affiliate link)
✅ Equipment
Reusable utensils
Collapsible bowl
Shaker cup
Portable blender
Supplement container for pills/capsules
Insulated lunch box/small cooler
Zip-loc bags or reusable containers
See my top Amazon picks here (affiliate link)
🏁 Final Thoughts
Fueling well starts with packing well. With the right mix of knowing your destination and planning out your needs, you can stay consistent with your nutrition on the road. My advice to athletes is that it’s better to be over prepared with familiar food items than wishing you would have planned ahead!
Stay Road Ready,
Brooke
