Easy Protein Snack Pack Ideas for Endurance Athletes

It’s no secret that athletes, such as runners, triathletes and cyclists need extra protein and calories. Snacks are an inevitable part of an athlete’s flexible nutrition plan, and certainly for good reasons. Eating snacks is often essential to optimize post workout recovery and provide adequate nutrition for a busy lifestyle and training. Though snacks can be a slippery slope of mindless- and endless- grazing for many, snacks can also provide balanced nutrition to prevent “hanger” and subsequent overeating. Fortunately, there are countless- perhaps endless- snack options to meet your nutrition goals. My dietitian team and I compiled several of our favorite protein snack pack ideas to get you feeling satisfied and well-fueled for many miles ahead. 

More protein please

You read through our high-protein breakfast blog post and know that protein is a vital macronutrient for endurance athletes to regularly include in their diet. Protein is critical because it:

• Accelerates muscle growth and speeds recovery while preventing muscle breakdown
• Builds, maintains, and repairs your body’s cells 
• Provides all essential amino acids for function and performance
• Optimizes bone health and development
• Stabilizes blood sugar levels throughout the day
• Improves appetite control and reduces cravings
• Helps in body composition goals and weight loss maintenance

Current research suggests that athletes should consume 1.2 – 2.0 g of protein/kilogram of body weight (0.5 – 0.9 grams per pound). These recommendations are regardless of whether you’re a strength-focused or an endurance-focused athlete and in-season or out-of-season. These protein goals can be very difficult to achieve unless you are optimizing protein intake at most meals and snacks throughout the day. I typically recommend meal planning and prepping ahead to take the guesswork out of it.

Carbs are king pre-workout; carbs + protein reign supreme post-workout

Carbohydrates are king when it comes to a pre-workout snack because carbohydrates are the most efficient source of energy (glucose) to fuel your miles. When you consume carbohydrates, your body breaks it down into glucose (sugar). Glucose will be used for exercise or converted into muscle glycogen to be stored and used later. High-carb snacks to use prior to a workout include granola bars, graham crackers, bagels, pretzels, pureed fruit pouches, among countless other options. Be sure to reference our top 10 easy snack list for more ideas. 

Post workout nutrition needs are quite different from pre-workout. Consuming protein and carbohydrates post workout can optimize muscle recovery and glycogen replenishment. 

Protein snack pack ideas

In addition to being a great option as a midday snack, most of these options are good to include in your post-workout recovery snack repertoire.

Protein-rich foods to build your protein snack pack include:

• Eggs
• Greek yogurt
• Cottage cheese
• Deli meats such as chicken, turkey, ham, and roast beef (nitrate and nitrite-free)
• Cheese
• Beef, turkey, or salmon jerky
• Tuna or salmon, canned or packets
• Protein bars and powders

Plant-based options:

• Dried edamame
• Dried chickpeas
• Beans and lentils, including hummus
• Tofu
• Plant-based Greek yogurt
• Plant-based protein bars and powders

Easy Protein Snack Pack Ideas:

If you are looking to jazz up your snack routine, here’s a cheat sheet with a few of my favorite protein-rich snacks to fuel your day:

Greek yogurt parfait

Mix Greek yogurt with seasonal fresh (or frozen) fruit and top with granola or any fortified breakfast cereal to boost your iron intake: ~22g of protein. For convenience, opt for individual containers of Greek yogurt when you are traveling or on-the-go.

Wraps

Spread ricotta cheese over deli turkey, chicken or ham slices. Top with sliced pickles or diced cucumbers for an extra crunch: ~20g of protein. If you are eating this post-workout, definitely add some whole grain crackers or tortilla chips for an extra crunch and extra boost of carbs.

Chocolate cherry smoothie

Milk or milk alternative mixed with 1 cup frozen cherries, ½ medium banana, 1 scoop of chocolate protein powder (I love Thorne’s whey protein isolate powder and this link will get you 15% off), 1 tbsp unsweetened cocoa powder and ice to desired consistency: ~25g of protein. Research shows that tart cherry consumption can accelerate strength recovery after exercise and decrease inflammation and oxidative stress.

Charcuterie 

Sliced deli ham served alongside 1 oz of Swiss cheese, whole grain crackers, hummus, grapes, veggies of choice and 1⁄4 cup of dried edamame: ~22g of protein. One of our favorite go-to lunch (insert blog link) staples, but also a fantastic high-protein snack pack that is overwhelmingly versatile.

On-the-go protein bar

Many protein bars contain unnecessary ingredients such as sugar alcohols and added fiber which can cause unwanted gastrointestinal side effects. However, fortunately there are several brands that are good for on-the-go options and make meeting protein needs a lot easier. Reference our blog post on high-quality protein bars such as Rx, ALOHA, or Rawr with a serving of fruit: ~13g of protein. 

BYO (build your own) high-protein trail mix

Dried edamame tossed with pumpkin seeds, lightly salted air popped popcorn, and pretzel sticks. Additional bonus ingredients such as nutritional yeast, freeze-dried fruit and nuts give this trail mix a satisfying mid-day crunch: ~15g of protein. See recipe below.

No-bake energy bites

One of my absolute favorite recipes to make with the kiddos. Pair with a serving of Greek yogurt or cottage cheese with cinnamon on the side for a protein boost: ~20g of protein. 

Chia pudding

Mix 1 tbsp of chia seeds with ¼ cup milk or milk alternative. Mix in ½ scoop of protein powder and let sit for 2-3 hours in the fridge. This will transform into a thick and delicate pudding-like consistency. Top with a drizzle of honey and fresh berries: ~20g of protein.

Cottage cheese dip

Blend cottage cheese in a blender or food processor and add flavoring of choice: fresh dill, ranch or taco seasoning, or even cinnamon for a sweet flair. Serve with veggie or apple slices and whole grain crackers: ~20g of protein.

Leveled up pico de gallo

A plant-based delicacy that is so versatile. Simply mix canned (drained) black beans with diced tomatoes, onions, chopped cilantro, and salt to taste. Toss in chickpeas for an extra boost of dietary iron: ~10g of protein. 

If you are seeking more individualized nutrition recommendations, be sure to check out our 1:1 performance nutrition coaching. 

Next time you plan your meal prep endeavors, be sure to pack a few of these snacks in advance and let us know your favorite! My team and I are here to support you on your athletic adventures.