10 Protein-Packed Snacks for Runners
Simple ways to add this must-have to your midday noshes.
Busy days lead to grazing, which means you won't feel satisfied, not to mention, you'll likely fall short on must-have nutrients to fuel your running. There is no shortage of easy-to-snack-on carbs (think fresh fruit and veggies!), making protein the neglected nutrient. These snacks supply five to 15 grams of protein and have fewer than 200 calories—perfect for curbing hunger and running strong.
Kefir and Blueberries
Plain kefir (eight ounces) has nine grams of protein and zero added sugar. It also provides a good dose of vitamin D and calcium (about 30 percent of needs for both), as well as healthy bacteria. Mash blueberries (about 1/3 cup) at bottom of glass and stir in kefir.
Mozzarella Cheese Stick and Figs
This combination packs eight grams of protein (one stick) and hunger-staying fiber (and tastes delish!). If you can’t get your hands on fresh figs (a summer treat), try a handful of dried ones.
Bean Chips and Salsa
Yes, you can have chips. Check the snack aisle for these bean-based chips, which provide five grams of protein and 140 calories per ounce. Dip them into chunky salsa for a wealth of antioxidants.
Mustard Hard-Boiled Egg On Rice Cake
One egg supplies six grams of top-quality protein, along with bone-supporting vitamin K, and the nutrient choline, vital for brain function. Mash the egg with mustard for flavor, spread on a rice cake, and top with fresh basil leaves.
Chicken Jerky and Roasted Almonds
If you’re craving salt (which you need to replenish after a hard sweat session), have a small handful of almonds (100 calories for 15 nuts) and one ounce of chicken jerky (80 calories).
Edamame Salad
Mix 2/3 cup shelled edamame (found in the frozen food aisle) with one chopped celery stalk, a few sprigs of parsley, and a tablespoon of full-fat plain yogurt for a refreshing afternoon pick-me-up with 10 grams of protein and about 20 percent of fiber needs.
Fresh Tomato-Quinoa Salad
Mix one medium, diced tomato with 1/3 cup cooked quinoa (chilled) and a tablespoon of shredded Parmesan cheese (total of six grams of protein) and store in a chilled bag for a mid-morning nibble.
Yogurt and Mango Mash
Combine a 1/2 cup of Greek yogurt with half a mashed mango for a power snack with 10 grams of protein and more than 50 percent of your vitamin C needs.
Cottage Cheese and Veggies
Try cultured cottage cheese (1/2 cup) paired with radishes and cherry tomatoes for a perfect muscle-rebuilding snack with 13 grams of protein and a kick of healthy bacteria.
Chickpeas and Fresh Peas
Mix 1/2 cup of canned drained chickpeas and 1/3 cup fresh uncooked peas, seasoned with chopped parsley and a drizzle of avocado oil for a potent combo with eight grams of protein.
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