High Protein Snack Ideas To Enjoy On The Move


By now, you know that healthy, low fat, high protein snacks are an essential component of your healthy eating plan.

When you want to optimise your training and improve your rate of recovery on rest days, getting high levels of protein into your system is crucial. However, getting sufficient levels from meals alone can be difficult, which is why picking snacks packed with a powerful punch of protein can help you get the right amount of protein.

Why is protein important?

Protein is a structural molecule that essentially acts as a building block for the body’s muscles, organs, skin and tendons. The amino acids found within protein are essential for helping the body function normally, and when it comes to training, it’s especially important as it helps muscles build and repair the tears that occur during exertion. While the body does create some amino acids, others – known as essential amino acids – have to be obtained from diet either from foods that contain animal protein or plant protein.

While you may have protein at mealtimes, eating quick high protein snacks on the go is a great way to up your intake levels even further. When the 11am munchies or the 3pm slump hits, it can be easy to reach for sugar-filled snacks in a bid to feel a boost, but opting for something high in protein instead can provide your body with the nutrients needed to feel stronger and more powerful.

How much protein do I need?

The optimal amount of protein you need will depend on factors such as how often you train, what you do during each workout, and your BMI.

Some experts believe that adults would benefit from exceeding the recommended daily intake of 56 grams, and this is especially true for athletes in training. For example, Mark Tarnopolsky, M.D., Ph.D. reveals that highly trained athlete should aim for 0.77 grams of daily protein per pound of body weight. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, and so if you are working out extensively, you’ll need to look at ways of increasing this substantially.

What is a good source of protein?

There are a number of ingredients you can use to create delicious snacks that are high in protein.

Good sources of animal protein include:

  • Lean beef and mince
  • Chicken
  • Turkey
  • Fish
  • Eggs

Good sources of vegetarian and plant protein include:

  • Dairy (such as cheese, yoghurt and milk)
  • Tofu and tempeh
  • Leafy greens
  • Nuts and seeds
  • Legumes, beans, lentils and peas

How often should I eat protein?

For athletes in training, it’s important to consume protein at regular intervals throughout the day.

A recent study has shown that there are benefits to ingesting moderate amounts of protein (roughly 20g) at regular three hour intervals throughout the day. The results of the study examined the muscle building potential, or net protein balance (NPB) of participants, and concluded that it was higher in men who consumed protein every three hours compared to those who ate every six hours.

Another positive to regular protein snacks is the impact it has on weight loss. As you are eating at regular intervals, you are kept satiated throughout the day with nourishing, healthy food, which reduces the likelihood of problematic snacking and overeating at mealtimes – both of which can hamper weight-loss efforts.

What snacks are high in protein?

Fitting in training around a busy schedule takes planning, as does researching snacks high in protein.

If you’re looking for ways to combine top protein ingredients to create high protein snacks to take to work or squeeze in between school runs, gym sessions and the busyness of everyday, we’ve pulled together a few of our favourites:

Apple and nut butter sandwiches

One of the easiest recipes for good protein snacks, fruit and nut butter sandwiches are ideal for managing munchies in between meals. Slice your favourite apples into thin slices and spread your favourite peanut or almond butter in between slices for a sweet and simple protein snack.

Turkey roll ups

Cold cuts are fast and easy high protein snacks, and an easy way to boost your daily protein intake. There’s around 5g of protein in a single slice of turkey, and 2g of protein per 100g of avocado, so why not combine the two for a delicious protein snack on the run? Spread some hummus over the slices of turkey, add diced avocado, and roll up to create a number of easy and simple meat roll-ups

Egg and avocado snack pot

A large boiled egg contains 6g of protein, and so it is one of the best protein snacks – not to mention it seems to have found a natural taste-mate in avocado in recent years! You can use an old take-out container or tupperware to make your own snack pot; boil and peel the egg, slice and dice the avocado, and mix together with some spinach or quinoa.

Edamame beans

One cup of cooked edamame beans has a whopping 17g of protein, making them a nice and easy way of getting a quick fix without having to do much in the way of prep. Easy, delicious and high in protein? Yes please!

Protein bars

If time is really of the essence and you haven’t the time to prepare your own snack, opting for ready-made high protein snack bars is an excellent way to up your intake. Our PRO 2GO® DUO BAR contains 20g of protein and are available in a delicious strawberry and cream flavour.

Tuna and cucumber pots

One of our favourite low carb, high protein snack recipes, these little pots make great snacks as well as nice appetizers ahead of a main meal. Slice cucumber into large slices, and in a mixing bowl, combine tuna chunks with greek yogurt. Hollow out the slices and fill the space with the tuna mix to enjoy something nutritious, tasty and high in protein in just minutes with no cooking required.

Greek yoghurt

Greek yogurt is a delicious, healthy and simple snack option when it comes to protein on the go – 100g of yogurt contains 10g of protein, which can be fortified further by adding seeds, fruit and granola.


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