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To get the most out of your workout routine, you need to properly fuel your body, and a high protein snack can play a big role in this process.
But properly consuming high protein snacks is slightly more complicated than eating a hard-boiled egg or sipping on a protein shake after the gym.
What you eat and when you eat matter.
To help you properly incorporate high-protein foods into your active lifestyle, we’ve put together this guide to protein and why you need it. We’ve even provided some tasty protein-packed snack ideas to get you started!
Protein is a critical component in any diet. It provides essential support for building strong muscles and other tissues. Every cell contains protein, and each cell can only function as they do because of it.
Exercise stimulates the breakdown of muscle proteins. As an athlete, your body constantly breaks down muscle protein to supply enough energy for your workouts and busy schedule. The speed of this breakdown depends on your workouts and your training level, but it still happens even if you’re a pro.
It’s important to eat protein-rich foods, such as meat, fish, and eggs, around the time you exercise. This will help your body repair itself and build new muscle.
The amount of protein you need depends on your age, sex, weight, and activity level.
Generally, the recommended daily intake is 0.8 grams of protein per kilogram of body weight. But, if you exercise regularly, then you should eat more protein.
Because exercise breaks down muscle protein, you need to replace it for the muscles to repair and grow.
After a workout, try to consume between 0.3–0.5 grams of protein per kilogram of body weight.
Proteins are the building blocks of tissues, muscles, and other vital body parts. They’re also what’s used to repair muscles after a workout.
Three reasons why high protein diets are a great option:
Protein is a macronutrient, which means it’s one of the primary nutrients you need for good health. It’s excellent for repairing internal or external damage, supporting the immune system, and contributing to general wellness. Proteins help maintain the body’s structure, grow cells, and regulate cellular functioning.
It’s commonly thought that the timing of your protein consumption will significantly affect your workout. As a result, people suggest that you eat protein soon after finishing exercising – typically within the first hour afterward.
However, evidence suggests that eating protein before and after a workout can improve muscle rebuilding. Before your workout, eating a mix of carbohydrates and protein will give your body the energy it needs to get through it, and after, high protein snacks provide those all-important building blocks for repair, recovery, and growth.
Finding a good variety of healthy, high-protein snacks to fuel your workout can seem like a hassle. However, we’ve compiled a list of quick, easy recipes that are tasty and nutritious.
Here are some of our favorite high protein snacks:
When you have a hankering for peanut butter and banana, you should satisfy that craving. This classic snack is perfect for breakfast, lunch, or whenever the mood strikes. Peanut butter and banana toast provides healthy fats, proteins, fiber, and complex carbohydrates. It offers a protein-rich and fiber-packed option for long-lasting energy.
Tuna is a popular choice for workout fuel because it’s low calorie, high in protein, and provides many necessary nutrients. It’s also refreshing and satisfies your hunger if you want a simple solution. Stick with straight tuna and a wrap, or mix and match different vegetables and herbs for a custom-made wrap suits your tastes.
Traditional hummus contains plant-based protein, healthy fats, and healthy fiber, making it a balanced and nutritious high protein snack. In addition to being high in vitamin A and potassium, carrots are also a good source of iron. Squeeze some lemon in your hummus for added zest!
Grab some cottage cheese if you’re in the mood for a healthy, protein-packed snack. Add raspberries, blueberries, or strawberries for a sweet, fruity treat! Mix it up with chia seeds or hemp for added healthy fats and proteins. If you don’t like cottage cheese, substitute greek yogurt and some nut butter for an added treat.
This flavourful tuna salad with a twist has a perfect tang! The balsamic vinegar pairs perfectly with sweet apples for a tasty, high protein snack. Served in apple boats, they are an easy family favorite!
Easy to make and high in nutrients and protein, a salmon frittata is a great snack before or after your workout. This delicious high protein snack keeps well in the refrigerator, so it is perfect for active people short on time.
Trail mix is the perfect solution for when you’re looking for a small, quick post-workout snack. Simply add nuts like almonds, pecans, and walnuts; dried fruit like cranberries; or even savory options like roasted chickpeas and edamame. This high protein snack also has healthy carbs and healthy fat, and it is quick and easy to prepare, and highly portable, which is important after a workout.
To function and perform at its best, your body needs protein, and canned tuna and salmon are excellent, easy choices for high protein snacks. They’re both lean protein, easy, convenient, and healthy while packing in plenty of additional nutrients to help your muscle recovery and muscle growth.
When looking for a canned tuna or salmon brand, look for one that is committed to sustainability and lower mercury levels.
Safe Catch is the only brand to test every single tuna and salmon for mercury and maintains a stricter limit than the FDA mercury action limit. Not only is Safe Catch the lowest mercury limit fish on the market, but it is also hand packed and slow-cooked for superior flavor.
Find Safe Catch canned tuna and sustainable wild-caught salmon at a retailer near you, or buy from our online shop.
Our mission is to provide consumers with pure and delicious seafood, while also protecting purity in our oceans, lakes, and rivers.
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