Have you ever...
Gone to practice without your pre-workout snack?
Forgotten your lunchbox at home?
Been caught out and about doing errands without something to eat?
Thought it was "too hard" to get in a recovery snack during your post-workout window?
In all of these scenarios, without options for proper fueling I'm guessing the result was a tired, hangrier you. Not being prepared can lead you to grab whatever is easiest, and sometimes, this doesn't end up being the most satisfying, or nourishing for your body.
Enter...the on-the-go fueling box!
Whether you're constantly on the move from work to practice, commuting often, or juggling a busy family schedule, preparation is key to leveling up your performance in sport and life and feeling good during a workout, or movement. This is a tried and true trick that every athlete I've worked with swears by!
Here’s how to create your own on-the-go fueling box that ensures you’re always prepared to fuel up and feel your best.
Choose Your Container:
Start by selecting a container that suits your style and needs. It could be a sturdy lunchbox, an organizer bin , or an airtight container that fits neatly into your bag, desk, locker or car.
Load Up on Shelf-Stable Proteins:
Include a variety of shelf-stable proteins that are easy to grab and munch on. Options like protein bars, jerky, nut or seed butters (in individual packets), or protein powder can be great choices for quick, post-workout muscle recovery.
The protein powder I show below is Momentous Recovery which is NSF Certified for Sport, and Informed Sport Certified it contains a 2:1 carb to protein ratio optimal for recovering post-workout. This is a super convenient, high-quality option to keep on hand for after exercise.
Don’t Forget the Carbs!
Carbohydrates are essential for pre-workout energy and to pair with protein post-workout for refueling muscles. Pack items like dried fruits, graham crackers, pretzels, Goldfish, baby food pouches, oat bars, or any other favorite carb sources that you enjoy.
You'll see a lot of these are "mini" options, which is only because that is what was what the store had, plus they can be easy to put in a fueling belt or bag. However, depending on your goals and needs, you'll most likely need the nutritional goodness from the equivalent of a full-sized bar or bite. Be sure to check the nutrition label. Either double-up on the minis, or pick full size if they are available. If you aren't sure which to pick, check with your sports RD!
I find a lot of bulk options at Costco, Market Basket (for New England locals), or even Amazon.
Hydration Is Key:
Keep your hydration game strong with a variety of electrolyte and hydration beverages. The choice of beverage can depend on the duration of your workout and the weather conditions.
Here are a few recommendations:
LMNT: Ideal for those who lose a lot of salt through sweat, providing a high electrolyte content without sugar.
Skratch, Liquid IV, Gatorade These options combine electrolytes with carbohydrates, making them suitable for longer or more intense workouts.
Nuun: Good for shorter workouts where additional carbohydrates may not be necessary, but still providing electrolyte replenishment.
General Tips:
Opt for shelf-stable options to ensure your snacks stay fresh longer.
During hot weather, bring your fueling box inside to prevent heat damage.
Regularly check your stash, keep containers sealed, and avoid leaving it in your car for extended periods of time to deter critters from sniffing out your snacks.
Storage & building a pre/post-workout habit:
I personally store my on-the-go fueling box in the car for easy access before and after runs, swims, or hikes (+ running errands!). You can also keep one in your gym locker, at home in the pantry, or tucked inside a desk drawer at work. Better yet, prep one for all of the above!
Having multiple locations ensures you’re never without your fueling essentials when you need them most and makes it much easier for quick decision making, even if you are tired. We love a no excuse fueling moment!
Have you built your own on-the-go fueling box, or fuel-solution? I’d love to see it! Tag me in your pics @nutritrain_rd with #noexcusefueling to be featured!
Want more ideas for what to put in your fueling box? Our newsletter is the best place to get insider tips and tricks, free downloads and more. Sign up for my newsletter and email list here!
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