Whether it’s due to a heavy course load or a 10am lunch period, all too often athletes go for long periods of time without eating. Since practices and games usually commence as soon as school ends, snacking during the day is vital to keeping energy levels high. Here are 5 great snacks to throw in the backpack for anytime munching.

Granola Bars

Convenient and easy to eat, granola bars provide energy-boosting carbs, along with some healthy fat and protein. My top picks are Kashi, Nature Valley and LARA fruit & nut bars.

Sturdy Fruit

Softer fruits like peaches and grapes won’t last long in a backpack without getting smushed, but apples, bananas and oranges will hold up nicely. Packed with nutrients like vitamins A and C and potassium for muscles, you can never go wrong snacking on a piece of fruit.

Trail Mix (pictured above)

Buy a packaged version or make your own signature mix — any combo of dried fruit, nuts, seeds and pretzels will do the trick. Dried fruit and pretzels satisfy immediate hunger, while nuts and seeds give longer-lasting energy.

Half of a PB & J

I’m a huge fan of good old peanut butter and jelly. Spread some on a piece of whole wheat bread and you’ve got an energy-packed snack in no time. Stick to the natural peanut butters to avoid extra oils and sugar – Trader Joe’s has a few fabulous ones. If nut allergies are a concern, try soynut or sunflower butter instead.

Dry Cereal

Cereal isn’t only a breakfast food – pack some in zip-lock bags for grab-n-go snacking. Whole grain cereals are packed with healthy carbs for energy and hunger-fighting fiber. Honey Nut Cheerios or Barbara’s Puffins are some great healthy options.