My Favorite Protein Snacks

Disclaimer: While I was provided samples of some of the products below in exchange for a social media post, others were purchased on my own. As with all my posts, all the opinions expressed below are entirely my own. 

Welcome back to the blog! I hope you all had an awesome weekend. I took a day trip out to Waco, Texas this Saturday to preview the Ironman Waco 70.3 bike course. What a fantastic day! We had nearly 40 people from Houston, Dallas, and Ft. Worth. The course is truly amazing. Flat, scenic, and fast. I really cannot wait for race day when the streets are filled with athletes and cheering spectators. It’s going to be epic! 

This weekend, I was also thinking a lot about nutrition. After my ride was over I had a two hour drive back home and lots of time to spare. My stomach was screaming for food when I realized that I hadn’t packed a lunch for myself. I mean, I had my recovery shake and a few snacks (apple & Kind bar), but I had not packed an actual meal or even my favorite post workout snacks. I don’t know what I was thinking!

As an athlete I’m always thinking about recovery and how I can best prevent soreness and stay fresh in order to go into my next workout ready to work hard. Over the years I’ve developed a few tricks here and there to help me get the best out of my recovery and one of the ways I do that is to snack healthy with protein until I can find time to make a nutritious meal to rebuild and repair post workout. 

Today, I’d like to share my favorite high protein snacks with you and share some of my best practices when fueling after a hard workout. It’s important to note that today’s post in no way condones protein supplements or high protein snacks as a replacement for wholesome meals containing natural animal and plant based protein sources. It’s so important that you provide your body with the best sources of protein first and use supplements and snacks sparingly. I find that after long rides and workouts, I’m often tired and have to work hard to prepare meals for myself. I use these snacks to fuel and begin the recovery process while I find the energy to prepare my wholesome meals, and you can too. 

So, how much protein do you need?

The general rule of thumb for the average person is 0.8g per kilogram of body weight and may increase up to 1.5g per kilogram of body weight. If you’re truly eating a balanced and healthy diet, that shouldn’t be impossible to have. 

But According to SCAN (sports, cardiovascular, and wellness nutrition), a practice group of the Academy of Nutrition and Dietetics, the recommendations for athletes are 1.2-1.7g of protein per kilogram of body weight (0.6-0.8 g/lb) and can rise as high as 2g of protein per kilogram of body weight (.9g/lb) for athletes trying to lose fat mass or those would are trying to increase lean body mass. 

Timing is everything here. Post workout protein consumption is vital to both recovery and to maximize muscle growth. You’ll want to eat around 20-30 grams of high quality protein after training (within 15-30 minutes) and every 4 hours after. The ultimate goal is to eat a healthy balanced meal within two hours after exercise to truly optimize muscle repair and prevent soreness and increase muscle growth. 

High quality protein refers to animal-derived proteins like fish, chicken, beef, milk, eggs, etc. These types of proteins will contain all of the essential amino acids, which are building blocks for proteins in the body. Plant based proteins like beans, grains, quinoa, nuts and seeds are going to be lower in essential amino acids. So, consuming a variety of of plant based protein will help to ensure your consuming all essential amino acids. It’s also important to include some good carbs, roughly 1-2g per kilogram of body weight every hour. Think of carbs like the car that drives the protein into the muscles for use. 

So, now that we’ve covered the basics let’s get onto the good part, my favorite snacks! Typically when you think post workout recovery you might think smoothies or low fat chocolate milk, which I LOVE by the way. But for me, I’ve found that I love the snacks below because they are easy to grab and go, and I can eat them without feeling full or sacrificing taste. If I’m being totally honest, I’ll have these snacks before I hop in the shower and then begin cooking a meal soon after. So, think of these as appetizers, post-workout appetizers. LOL

Hummus & Crackers

Hummus is one of my favorite dips! I’ve always got a can of chickpeas (great source of plant protein) in my pantry or premade hummus in the fridge. Pictured above is my spinach artichoke hummus with RW Garcia Organic Lentil with Tumeric Crackers. I’ve really  been loving these crackers recently. They have 3g protein and 14g carbs per serving and taste incredible! They’re not too salty and are really coated in seasoning for maximum flavor, which I love.

Chips & Cowboy Caviar

We have a thing for chips and dip in our house. My husband could probably live on corn chips and salsa. Every football season we make this Cowboy Caviar which is packed with legumes (plant protein) – black beans, navy beans, onions, and corn. Drizzle a little olive oil and lime juice over top and scoop until your heart’s content! Again, I’ve served this with one of RW Garcia’s Pulse Tortilla Chips in the flavor Lentil & Tumeric. 
I recently discovered DNX Bars while reading a copy of Today’s Dietitian. What got my attention was the their flavors. Most protein bars are covered in chocolate or have sweet flavors, but DNX  bars are made with 100% grass fed beef, grass fed bison and free range chicken combined with organic fruits, vegetables, superfoods, and spices. They’re flavors are savory and incredibly tasty. 

With names like Peri Peri Style Chicken and Sweet Potato Pecan Beef how could anyone not be tempted not to try them? I’ll usually have one of these with a fruit of some sort, like an apple or orange. I love oranges after a good workout and they pair well with the Jamaican Style bar. YUM!

 

I reached out to DNX to offer you guys a discount code if you’d like to try them out as well! Use code: ASKEW for 25% off plus free shipping! 

Protein water, whaaaaat? I know right! I’d seen this drink making the rounds on social media and it really peaked my interest. I love protein shakes from time time, but after a workout my stomach and taste buds can’t always handle them.  I also love to drink sparkling water when I want a fizzy treat (like a soda) so, when I heard Fizzique was a sparkling protein water with 20g of protein, I had to get my hands on some. 

Currently, they only offer two flavors, but they are both delicious! I’ll drink one of these alongside a small snack like fruit or crackers/dip, or even veggies and peanut butter. The carbonation is intensely satisfying after a hard run or long bike ride. I tend to drink a lot of liquid nutrition on those training days and my stomach can be a little sensitive to solid food immediately after a workout. I love drinking Fizzique because the carbonation soothes my stomach and allows me to get the protein I need, right away.

 

Fizzique also provided a discount code for you guys! Enter code: Priscilla15 at check out through September 3rd.

Now, most of these favs are snacks that I have on the weekends after my “long” rides or runs. I can be out for 3 or more hours sometimes and when I get home, it’s usually lunch time. So, these snacks fit me well. During the week I do most of my workouts in the early morning hours and healthy breakfast is my post workout recovery. If you’re not already following me on instagram, be sure to follow down below! I post my personal weekly meal prep meals up on Sundays so you can swipe through my instastories for inspiration!
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  • #runch for the win today! 🏃🏽‍♀️I’ve been venturing out in the neighborhoods around my office for lunch runs. Today, I finally put it all together and mapped out the perfect 3 mile run through a nearby Golf Course with plenty of hills, a park, a pond, and beautiful scenery. Now that I know where I’m going in every run, I can start planning regular outings! I sure did miss this sunshine ☀️ middays! Cheers 🥂 to spring 🌳🌻🏆🎊
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I had SUCH a great time bringing everyone across the finish line and squeezing all my sweaty friends 🤗 .
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  • What is your favorite taco filling? .
I love recipes that are easy to make and use basic ingredients. Why wait until #tacotuesday? These tacos come together in minutes so you can enjoy any day of the week ;) I'm keeping it simple and using @mikey’s tortillas because they’re made with just 7 simple ingredients. @mikeys products are gluten-free, grain-free, dairy free, soy free, and paleo - these tortillas are also vegan! I love to use their products in meal plan recipes - here is a subscriber favorite that will leave you feeling satisfied and happy - #eatmikeys. Thank you @mikeys for the free samples!
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For more feel-good recipes, sign up for a 👌FREE 👌3-day trial of our meal plans, no credit card required. Check out http://www.AskewNutritionandFitness.com/meal-plans or follow Link in my bio.
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Shredded Chicken Street Tacos - allergen friendly, gluten-free
Serves 2.
➡Ingredients:
✅4 Mikey’s Tortillas
✅10 oz chicken breast, cooked, shredded
✅1/4 tsp chili powder
✅1/4 tsp ground cumin
✅1/2 cup cabbage, shredded
✅2 carrots, grated
✅1/4 cup cilantro, chopped
✅2 tsp olive oil
✅1 lime, juiced
✅ hot sauce, to taste
✅1/2 avocado, sliced
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➡Directions:
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✅Shred chicken and vegetables.
✅Add shredded vegetables to bowl and toss with olive oil and lime juice.
✅Add warm chicken to bowl and toss with spices. Set aside.
✅If tortillas are still frozen, remove from package and microwave on low for a few minutes to separate. Heat grill or non-stick sauté pan and warm tortillas.
✅Add chicken and toppings - finish with some hot sauce and avocado.
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If you want to try this recipe, or your own, use this link for a $2 off coupon code - https://bit.ly/2U3XRnP
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  • Happy National Nutrition Month! Did you get my monthly newsletter? This March I’m sharing Food and Nutrition Apps Worth Exploring. 
Click the link in my bio (or copy the link below)!to read more and be sure to sign up for our monthly mailing list to receive more nutrition tips, free recipes, and more!
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  • Today’s #mealprepsunday was a true act of #selfcare 🤗 .
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The last month has been brutal for me. I worked 6 day work weeks, with at least one or two major events every week. I love my job(s)....yes plural, because I have three! I work full time for @american_heart, I work part-time for @nuunhydration, and then I work for myself building a small virtual nutrition private practice. It’s HARD juggling all three and sometimes I feel so tired and drained that I don’t even want to feed myself. .
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After four intense weeks of half marathon activations, race expos, charity luncheons, and trying to build digital classes, and preparing for National Nutrition Month, I became way too overwhelmed. I found myself exhausted, stressed out, and feeling depressed. I was easily agitated, emotional, and couldn’t sleep even though I was exhausted.
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Never forget to check in on your mental health!!! After the @goredforwomen luncheon and @thecowtown marathon expo, I took a mental health break. It was MUCH needed. I slept-in, had some wine, and decompressed. .
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Then today, I cleaned house because, a clean space reduces my anxiety and helps me be productive. Im all caught up on work and ready to publish my #nationalnutritionmonth newsletter, and I meal prepped tonight! Now I feel recharged and ready to tackle the week ahead. I’m feeling myself again! Sometimes being healthy means taking care of your #mentalhealth as well. Never neglect yourself. A true healthy lifestyle means balance in nutrition, fitness, and overall well-being. All my jobs are my passion and I wouldn’t give up any of them, but balance in any lifestyle is key!
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  • I’ve been absent from IG recently and social media in general because I’ve been working on a new project! 😊 Today was a good day! #ahalife #americanheartassociation #goredforwomen #goredforwomenluncheon #heartmonth #hearthealthy #hearthealth
  • Found this #blackbeanpasta at @albertsons today and couldn’t help but buy a few boxes. We typically only eat #wholewheatpasta or #spaghettisquash but recently I have been sampling #plantbased pastas like this. .
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I couldn’t believe @explorecuisine had spaghetti with only 19g CHO and 25g PRO 😳 Not to mention 11g Fiber! 😁 There was no way I was going to pass up trying this one!
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Happy to report this was a WIN at dinner. The noodles are a bit more chewy than standard pasta but the flavor is delicious! It’s perfect for our newbie vegetarian @a_askew12 and has more protein than a scoop of protein powder for @_joseph_a_ .I’m happy to say, this will be a repurchase FOR SURE and a mom win for me.
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Remember, supplements never take the place of wholesome meals. Your first goal should always be to have a balanced and nutritious meal packed with healthy grains, lean proteins, and lots of fruits or veggies. We all have to find balance in our day to day lives. Find what works for you without compromising your nutrition. 

 

As always, I’m here to help where I can. Meal plans are going live next week! I cannot wait! Talk to you guys soon.

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