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!
Instagram
  • I’m in nut butter HEAVEN!!! 😍 Just won this supply of assorted flavors from @betsysbest 🎁🎉🎊 Thank you for hosting such an amazing giveaway!!! I’m drooling over these flavors 🤤 I’ve been saving some very special energy ball recipes just for this occasion. Going to test out my cranberry oatmeal cookie energy ball recipe using the cinnamon peanut butter 🥜 and maybe even a pumpkin spice recipe. 🍁 I can taste the fall flavors now!!! Nom! Nom! Nom! #nutbutter #betsysbest #lovebetsysbest #peanutbutter #cashewbutter #gourmetfood #healthyfats #nutrition #nutritioncoach #healthyeating #recipeideas #dallasblogger #foodblogger #healthylivingblogger #feedthemachine #trilife #trifuel #whatsonmyplate #sweatpink #sweatpinkambassador #fitapproach #allnatural #glutenfree
  • I LOVE Greek food!!! On the menu tonight we had stuffed pitas 🥙 but when we realized we had gyro flatbreads instead, we improvised! 😂 I made a tzatziki sauce and added a bed of romaine lettuce and kalamata olives. This dish was 🔥 🤪 soooo good!!! I was practically eating the stuffing and tzatziki sauce with a spoon 🤤🥄 .
Stuffing:
3 boneless skinless chicken breasts
1 - 8oz jar sundried tomatoes 
1 - can chickpeas 
5 oz feta cheese
4 oz sliced kalamata olives
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#greekfood #gyro #flatbread #healthyfood #healthyrecipes #healthyrecipeideas #whatsonmyplate #dinnerideas #realfood #nutritioncoach #feedthemachine #nutritionist #healthylivingblogger #hlb #sweatpink #sweatpinkambassador #fitapproach #teamnuun #womenfortri #trifuel #sportsnutrition
  • Tire changing clinic, party of one! 😀 Can you guys believe I’m an Ironman and never learned how to change a tire?! 😱 I know I’m ashamed of it myself. 😔 I’m not afraid to get my hands greasy and I’ve done simple maintenance on my bike for years, but I never changed a tire or attended a clinic because I thought, how hard could it be?! 🤔Well, it’s not THAT hard, but you do need to do it before you pop a tire on race day 😂 and if I’m being totally honest, I had to YouTube it when I ran into issues getting the new tube in place. But now I can say,  I’m good! 👌🏼 When did you learn how to change your tire? #girlswhocycle #womenfortri #whywetri #mytimetotri #triathlete #triathlon #trilife #ironman #ironmantriathlon #cycling #lifebehindbars #ironmanwaco703 #waco70point3 #halfironman #halfironmantraining
  • #mealprepsunday complete! ✅ How are you preparing for the week ahead? Have you been wanting to make a healthy change in your diet? 🥗🥕🥑 Check out my 28-day refresh meal plan and kick start your metabolism! You can sign up for the free 3 day trail today, no credit card needed. AskewNutritionandFitness.com/mealplans #healthyfood #healthyeating #mealplans #freetrial #nutritioncoach #nutritionist #mealprep #freshware #healthyrecipes #healthylifestyle #dallasblogger #fitnessjourney #trifuel #triathlete #sportsnutrition #trilife #swimbikerun #gains #ironmanwaco #ironmantriathlon #womenfortri #sweatpink #fitapproach #teamnuun #nuunlife
  • Last night my brother-in-law told me all about his recent travels to @australia and gave me this awesome souvenir #aussie wine holder for my favorite #australian wine. He gushed over the food and took pictures of ocean lap pools for me at #bondibeach 🏊‍♂️ 🌊 Definitely a #triathletes heaven! So much beauty! 😍 I was super jealous and since I couldn’t pop on over for a swim this AM in an ocean filled pool next to dreamy skylines, I decided to settle for #eggsbenedict for breakfast instead 😂 His favorite first time meal from travels in #Sydney 😋 Australia is definitely on my bucket list now, maybe I can plan a #racecation to #ironman #australia someday. I don’t know how they do it over there! I could never train, I’d be too excited about all the ocean front pools! 😂 #breakfast #foodporn #yellowtail #openwaterswimming #womenfortri #whywetri #swimbikerun #trilife #triathlete #bucketlist #inspiration #whatsonmyplate #triathlete #trifuel #realfood #healthyliving #balanceddiet wine 📸 cred: @antareus_arts_photography
  • Kids! 😎 Some days being a #nutritionist #mom is easy and other days it’s darn tough.😫 When @a_askew12 told me she wanted to became a vegetarian I was adamant that she hold herself accountable when making appropriate food choices. She’s come a long way and I’m so proud of her for taking the initiative to learn what makes a healthy vegetarian diet. 👏🏼👏🏼
Of course, it’s helps that we stock plenty of plant based protein and a variety of delicious veggies. 🥗🥑🥕🍅 It also helps to have delicious snacks to supplement protein needs while we’re making the transition into a more plant based lifestyle. There’s still a lot to teach her but @drinkorgain makes it easy for me to make sure she’s getting what she needs while we do. ✅
You can purchase orgain kids shakes on their website (linked in my bio)  as well as Whole Foods, wegmans, and select Costco stores. Use code: PACKPICKY at orgain.com for 20% off all orgain kids products!  #getpickywithyourprotein #packpicky #ambokids #ambcollab #drinkiorgain #vegetariankids #vegan #vegetarian #plantbased #plantbasedlifestyle #nutritioncoach #nutritionist #healthyliving #healthylivingblog #bloggermom #dallasblogger
  • Are you Tri-curious? Have you been afraid to make the leap from #cycling to #triathlon Well, come and learn more about how easy and fun it can be! 
@womenfortri is coming to the @emmittsmithgranfondo 🚴🏽‍♀️❤️🎉🎊I’ll be hosting a meet-up on race day at the #nuunhydration booth so come out and join us! We’ll be chatting with field hydration specialist Sara Parkinson about the importance of long course fueling and hydration. Afterward, we’ll ride out for a beautiful and exciting race day. @nuunhydration will be providing free #NUUN for all to keep us going strong! See you there!  #womenfortri #whywhytri #mytimetotri #trilife #lifebehindbars #nuunlife #teamnuun #makeyourwatercount #stayhydrated #triathlete #triathlon #cycling #girlswhocycle #emmitsmithgranfondo #runproject
  • When your @garmin ⌚️finally understands the struggle of training in #Texas heat! 😂 I was able to do speed work tonight, as I enter the peak phase of my training for #ironmanwaco703 I actually went running at 5:30pm in 84 degrees, felt amazing, didn’t die, and paced faster than I have in a YEAR! 😳😁 Okay fall 🍁 🍂I see you! 😎 and I’m READY! #texasfall #yall #runner #running #runnersofinstagram #trilife #swimbikerun #womenfortri #whywetri #mytimetotri #triathlontrain#halfironman #halfironmantraining #teamnuun #nuunlife #sweatpink #fitapproach #sweatpinkambassador
  • It's not often I try cooking a meal that's completely new in flavor and origin but @hellofresh always has something new that looks amazing. Today it was #korean beef bibimbap 🍚 yum! Learned that I LOVE pickled onions 😋 #whatsonmyplate #dinnerideas #healthyfood #healthyeating #foodporn #nutritionist #nutritioncoach #feedthemachine #hellofresh #trilife #trifuel #triathlete #healthylivingblogger #dallasblogger #sweatpink #fitapproach #sweatpinkambassador
  • Totally forgot to post my August totals! 🏊🏼‍♀️🚴🏽‍♀️🏃🏽‍♀️Last month was crazy for me! Between the kids going back to school, staff changes at work, launching #mealplans over on my website, taking on new #nutritioncoaching clients, and just life in general, I got behind. 😩 I missed a couple of key workouts and really started slacking again the last couple of weeks. I seriously thought about changing my training plan to something less aggressive, but when I thought about all the progress I’ve made, it just didn’t seem worth it. Life happens! We adjust, we overcome, and we move on. 6 weeks left to make that #PR dream a reality. I got this! 💪🏼 #halfironmantraining #ironman703 #ironman70point3 #swimbikerun #trilife #triathlon #triathlontraining #triathlete #womenfortri #whywetri #mytimetotri #teamnuun #nuunlife #dallasblogger
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.

Priscilla Askew, NDTR

Priscilla is Dallas/Ft. Worth based nutritionist and blogger.

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