Protein Snacks For Athletes
Athletes need protein for energy, muscles and recovery. Meeting protein goals is easy when planning ahead – simply prepare pre and post workout snacks as pre and post- workout treats!
Store-bought options may include plain or air-popped popcorn combined with nuts for additional carbohydrates; or trail mix consisting of nuts, seeds, dried fruit and whole grain breakfast cereal or snack crackers. Jerky also makes an excellent high-protein option that does not need refrigeration.
Peanut butter may have reached its zenith, but there are many other nut and seed spreads that provide ample plant-based proteins, healthy fats and various essential vitamins and nutrients to fuel athletic performance. They’re filling and easy to digest for sustained energy throughout training or competition – perfect for keeping energy levels consistent between practice and competition!
An easy way to add creamy texture and protein-packed nutrition is adding a spoonful of nut butters into a smoothie or oatmeal bowl, or mixing some in with bread-making recipes when baking. Nut butters also taste delicious on sandwiches and fruit snacks alike; use as dippers for apples or bananas when snacking, and even some baking recipes could use extra crunch!
When shopping for nut and seed butters, be sure to read their labels and select those without added oils. Oils may prevent your snack from sticking together but can have adverse health effects; look for simple vegetable oils such as olive or canola instead of using more complex ones like canola oil as these could add unnecessary calories and sodium content to the snack. Also keep an eye out for added sugar or ingredients which could increase its caloric and sodium intake.
Most nut butters offer about 4 grams of protein in every two tablespoon serving, which may not meet athletes’ protein needs unless combined with other high-protein snacks like yogurt, hard-boiled eggs or lean meats. To meet their protein requirements, athletes should incorporate protein-rich food sources into every meal and snack to ensure that their bodies can digest them appropriately.
Trail mix is an energy-rich combination of nuts, seeds and dried fruit that provides both carbs and proteins for sustained energy. Nuts provide healthy fats to boost sustained energy while dried fruit provides carbohydrates for fuel. Some trail mixes also feature granola for additional fiber intake. When choosing a trail mix without added sugar or sweeteners to limit calories. Some healthy options for trail mixes may include chia seeds, sunflower seeds, pistachios, peanuts, chocolate chips or coconut flakes as healthy options.
Trail mix is an ideal snack for hikers or fitness enthusiasts, being easy to transport while providing essential nutrition such as carbohydrates, proteins, fiber, vitamins and minerals. When purchasing trail mixes it’s best to opt for freshly made ones as pre-packed mixes can contain high levels of salt or potentially unhealthy ingredients that might otherwise go unseen.
Homemade trail mix can be prepared easily using just a few ingredients. Try creating one using a combination of roasted almonds, pistachios, coconut flakes and raisins for a flavorful and healthy snack that also provides some heartiness – add in some rolled oats if you desire an additional heartiness boost if necessary. Candy-laden trail mixes won’t sustain energy levels for as long.
Peanut butter and jelly trail mix offers protein from peanut butter while providing carbohydrate fuel from raisins and jelly. Dried apricots also add valuable carbohydrate fuel and potassium content.
Refrigerating quick and nutritious snacks can help athletes regulate their appetite and resist the urge to snack between workouts on unhealthy treats. A cup of yogurt with berries or celery with hummus provides calcium; organic milk containers or Clif Z Bars offer seven grams of protein, giving a sportsperson energy-boosting energy snacks.
Tuna or Salmon
Athletes can meet their protein needs through seafood, which is packed with both proteins and omega-3 fatty acids. Salmon and tuna are excellent choices that offer both these benefits, plus being low in saturated fats and cholesterol. You could try pairing canned tuna or salmon with whole grain toast for an easy and delicious protein-rich snack option!
Eggs, cottage cheese and jerky are excellent sources of protein. Jerky makes for a convenient energy-boosting snack right out of its package; eggs provide both protein and healthy fats, making an ideal combination with fruit, granola or nuts for an energy-rich snack.
Add granola, peanuts or other nuts to Greek yogurt for an easy protein-rich treat, then pair it with dried or fresh fruit packets for a snack that is both satisfying and delectable.
Edamame, a protein-packed soybean dish, makes an ideal protein snack. Packed with omega-3 fatty acids to support brain function and decrease inflammation, one cup of edamame contains 18 grams of protein!
Store bought snacks may provide a quick and convenient solution to meet protein requirements, but making your own healthier versions at home for an affordable price is just as effective. Many recipes can even be prepared ahead of time and stored in the fridge or cooler until needed for practice or game day – providing your athlete with fuel to be their best. By providing them with some protein-packed treats you’re helping ensure they feel fueled up and prepared to compete at full strength!
Protein bars are popular among athletes and fitness enthusiasts who need an easy, convenient source of fuel during workouts. Packed full of protein to support muscle repair and growth, protein bars may offer faster results than taking protein powder with them on-the-go.
When it comes to selecting a bar, always read and verify its ingredients list to prevent additives, fillers and processed sugar from sneaking in. Look for bars containing protein sources (whey, casein, soy or pea protein) among its first few ingredients.
Find a bar that contains low sugar and carbs with ample fiber content to feel satisfied for longer. Carbs from whole foods like oatmeal, nuts or nut butter, seeds and fruit break down more slowly in your body than refined sugar does, keeping you fueled longer.
Protein and carb-rich bars provide essential fuel to support long distance runners’ energy requirements during training sessions or races, or act as an ideal snack in between meals if hunger pangs arise during your run.
An athlete on the go might benefit from snacking on a high quality, natural protein bar as an after or pre-workout recovery snack, as they provide your body with essential amino acids needed to build muscle tissue while replenishing those consumed as fuel during physical activity. But it is important to keep in mind that protein bars cannot replace a diverse diet of whole foods that provide all of the vitamins and minerals essential to sustained health and performance; having adequate nutrition is central to remaining injury free and staying fit.
Have you been on social media recently and seen cottage cheese featured as an ingredient or snack? Whether it was featured as part of an insightful eating dietitian Instagram shout-out, cottage cheese has once again gained prominence as an affordable source of protein-rich snacks and meals.
Dairy classic Cottage Cheese packs 28 grams of protein per cup (depending on the brand), along with essential vitamins and minerals like riboflavin and calcium. Plus, many brands come packaged as single serving cups making this ideal protein source on-the-go!
Athleticians can enjoy cottage cheese both alone or use it to add protein and moisture to recipes. For instance, it makes an excellent addition to caprese salad, creamy guacamole or twisting pasta carbonara into healthy carbonara dishes. Furthermore, cottage cheese adds delicious sweet treats like pancakes or can even be blended into ice cream as part of the recipe!
TikTok star Ryan Kassim recently created an immensely satisfying high-protein snack with this TikTok hack: pouring an entire container of Good Culture low-fat cottage cheese into a bowl and topping it off with Trader Joe’s Everything But the Bagel seasoning. Shape staffers recommend opting for full fat cottage cheese over low fat options because full-fat options may contain additives such as carrageenan or guar gum that some individuals are sensitive to.
Add cottage cheese with fruit such as strawberries, bananas, and powdered sugar for a protein-packed cannoli dip that pairs nicely with whole grain tortilla chips. Athletes must consume protein at each meal and snack, and as necessary in between meals to optimize muscle protein synthesis. For best results it may be beneficial to include protein-rich foods at each meal and some small snacks during their training regime in order to do this effectively.