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
  • #mealprepsunday 👏🏼 Ok! Back at it this week after a nice (and MUCH needed) break. 😁 I’m excited to finally focus on some off-season goals the next few months. There may be a Turkey Trot and a winter #halfmarathon on my “fun” calendar 😆 I’m not making any promises though! I’m in desperate need of strength & conditioning, and maybe some flexibility training. Cause this girl is feeling stiff and OLD! 👵🏼 One thing is FOR SURE #mealprep will be a staple through the remainder of 2018 and into 2019. I didn’t have prep last week and literally found my self in a panic when it was time to eat 🤣 #mealpreplife #healthyliving #healthyeating #mealprepideas #healthylunchideas #healthybreakfastideas #nutritioncoach #sportsnutrition #realfood #fitfam #trifuel #trilife #trilife365 #swimbikerun #triathlete #runnerfuel #teamnuun #nuunlife #womenfortri #sweatpink #fitapproach
  • This one ☝️ is for #selflovesunday 🤗❤️ a few glorious miles with out looking at my #Garmin once! Today’s run was about having fun and getting back to what I love most. (Swipe left to see today’s theme song) .
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It’s been a while! I’m finally back after #ironmanwaco703 and feeling fresh and rested! The last couple of weeks I’ve done nothing. I mean zip! No meal prep, no swimming biking or running and perhaps just a little too much 🍷 🤪 but hey! Who cares?!
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Today’s run got me thinking 🤔 have I been kind enough to myself recently? When was the last time I let myself RELAX? Training and racing are awesome. I mean, truly they keep me sane, but sometimes a break is good. I can’t tell you how many times I’ve gone out on a run only to look down at my Garmin and see that my pacing is off or my heart rate is too high and it just zaps all the fun out of it. I want to be a better athlete just as much as the next person but sometimes we have to take a step back and just be proud of ourselves for where we are RIGHT NOW. .
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Today was that day for me and it seemed like a good time for it too! I’ve just come off 70.3 training and I killed my race with a PR. The weather is changing and it’s perfect for running season! My nutrition has been GREAT all race season and I feel GREAT! Why shouldn’t I go out and have some fun? .
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Y’all this song by @dualipa came on and I was in heaven! I mean a true runners high. I could have been in Z4 and pacing for a heart attack but I didn’t care one bit. I was having fun. There was no agenda for this workout. No splits, no Z2 for 60 min @ 10 min insert Z4 for 5 min @ 1 min rest.  Triathletes YOU KNOW IM TALKING ABOUT!!! 😂
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I was my own best friend today for this run and it felt nice. So my question for you is, when was the last time you had some fun for yourself? Do you need a little #selflovesunday? .
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#womenfortri #whywetri #mytimetotri #runner #runnersofig #trilife #triathlon #tritraining #swimbikerun #trilife365 #offseason #marathonseason #teamnuun #nuunlife #sweatpink #fitapproach
  • You guys I almost missed #medalmonday 🏅❤️🤗
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Yesterday was a tough finish! They may have cancelled the swim but we sure did make up for it on the run. I actually PRd the bike by 30 mins and came into transition feeling amazing. I totally underestimated the elevation on the run course. I fought severe hamstring cramps in both legs throughout the entire run. I walked up every hill, every aid station, and ran everything else and was able to complete the course but MAN I’m paying for it today. I’m feeling a whole new level of soreness. 😫😂
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Overall this is by far my favorite race experience. I bumped into so many friends either at the expo, in transition, on course, and even on the sidelines cheering! I’m SO thankful for the #tricommunity today. Especially those AMAZING volunteers!!! They all seemed to be swarmed by 🐝 🐝 🐝 at every single station and weren’t phased one bit. Now THATs dedication!!👏🏼👏🏼👏🏼 I have some awesome pics thanks to @antareus_arts_photography that I’ll post in my race recap over on the blog soon. Special thanks to @jameskelley2020 for this finish-line video!!! He killed his race and finished way ahead of me but stayed to cheer the rest of us on afterwards. That’s good sportsmanship and friendship! #womenfortri #whywetri #mytimetotri #equallyinspiring #triequal #teamnuun #nuunlife #legacyteamnuun #trilife #trilife365 #swimbikerun #ironmanwaco703 #halfironman #halfironmantraining #triathlon #triathlete #sweatpink #fitapproach #dfwtriclub
  • The face you make when you find out the ENTIRE swim is now DOWN RIVER! 🏊‍♂️ 🌊 All checked in, got my swag, did some shopping, had some epic BBQ 🍗 and now headed back to the hotel for some RnR! #ironman #ironman703 #halfironman #ironmanwaco703 #womenfortri #mytimetotri #whywetri #equallyinspiring #triequal #trilife #swimbikerun #triathlete #trilife365 #sweatpink #teamnuun #nuunlife #fitapproach
  • We’re all packed and headed to Waco!! 🤗 Next stop: Ironman Waco 70.3 🏊🏼‍♀️🚴🏽‍♀️🏃🏽‍♀️We’re short one Askew this trip, but we’re excited to join the rest of the crew on Sunday for some fun in the sun! ☀️ #teamaskew #womenfortri #mytimetotry #equallyinspiring #triequal #swimbikerun #trilife #trilifestyle #trilife365 #triathlete #ironmantriathlon #ironmanwaco703 #halfironman #sweatpink #teamnuun #nuunlife #fitapproach #dfwtriclub
  • #mealprepsunday We’ve FINALLY made it race week!!! 🎊🎉 🏊🏼‍♀️🚴🏽‍♀️🏃🏽‍♀️Im prepped, trained, and ready to tackle #ironmanwaco703 next Sunday. Now It’s taper time! This week will be spent packing, checking, double checking, and triple checking every single thing from gear to clothing to maintenance. We’re going to head to #Waco on Friday so I’ll likely have a second round of #mealprep for our travel days. I’m 👏🏼so 👏🏼excited!👏🏼 I can’t wait to share my week with you and all the festivities at Ironman 70.3. .
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I’m also testing some new meal plans for you guys over the next month including 100% custom and flex plans! I hope to have those available by the holidays so that you can start the new year off on a healthy note. Be sure to head over to my website and subscribe to my email list. I plan to have some more free stuff for you guys to test out very soon! If you click the link in my bio and subscribe today, you can download my free e-book which includes a 3-day meal plan with recipes so you can mix it up this week! #freeebook #freemealplans #healthyeating #healthyrecipes #healthyliving #nutritioncoach #nutritioncoaching #realfood #fitfam #mealprepideas #feedthemachine #sportsnutrition #sportsnutritionist #womenfortri #whywetri #swimbikerun #trilife #triathlete #triathlontraining #trifuel #teamnuun #nuunlife #sweatpink #fitapproach
  • 🎵It’s floodin’ down in #Texas 🎵🌧💦🌊😱 .
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The sun actually came out today and the rain has stopped for the first time in weeks. We headed to #lakegrapevine for our last #openwaterswim before #ironmanwaco703 next weekend. .
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This whole area is a grassy picnic area with pavilions and tables. It’s totally flooded so we just swam around it! 😂 Honestly, it was nice! The fresh green grass under the water just made it feel like a carpeted lake!! No debris, no rocks, no scary things hitting your legs. Just soft green grass, cool water, and a beautiful sunrise! 🌅 I’d do it again 👍🏼😉 #womenfortri #trilife #trilifestyle #triathlete #swimbikerun #triathlontraining #halfironman #mytimetotri #equallyinspiring #sweatpink #sweatpinkambassador #teamnuun #nuunlife #dfwtriclub
  • It’s cold and raining in #Texas and we’re freezing our fingers off!! ❄️⛄️ 🌧 Something warm and hearty sounds soooo perfect tonight. #pho 🍜to the rescue! .
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With only 11 more days to #ironmanwaco703 I’m trying to keep my meals full of protein and micronutrients to keep the soreness down and make sure those #taper germs leave me alone. Orgain's grass fed pasture raised collagen peptides supports muscle recovery, and joint function and is completely flavorless - a perfect addition to my Pho. .
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You can get Orgains Collagen Peptides at Orgain.com (link in my bio) and receive 30% off with free shipping with the promo code: COLLAGENLOVE. @drinkorgain .
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#GetPickyWithYourProtein #drinkorgain #ambogcollagen #ambcollab #dallasblogger #foodporn #foodiegram #pho #coldweatherfood #healthyfood #healthyeating #glutenfree #soyfree #nongmo #trifuel #triathlete #trilife #swimbikerun #sportsnutrition #nutritioncoach #healthylivingblogger
  • Man today was tough! I was literally on my feet ALL day unless I was driving. 😫 By the time I got home I was already late starting #mealprepsunday and my dogs were barking! 🐕 I literally had to pull a chair into the kitchen to get this prep done. 😅 Thanks to @jsinask3w for his help! 🤗
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We have new #mealplans going up on the site tomorrow!!! Be sure to click the link in my bio ⬆️⬆️⬆️ to check them out! I’m super excited to offer a #plantbased plan that’s #vegetarian and #vegan safe! Plus we’ll have something extra special coming next month. Can you guess what it is? 🚛📦🍽 #mealprep #healthcoach #healthyeating #healthymeals #mealprepping #healthyliving #trifuel #feedthemachine #sportsnutrition #foodporn #trilife #womenfortri #teamnuun #nuunlife #sweatpink #fitapproach
  • It’s almost game time!!! 🏊🏼‍♀️🚴🏽‍♀️🏃🏽‍♀️For some odd reason I don’t feel nervous at all for this race. I’m just ready to get out there and have some FUN 🤗 Are you racing Waco 70.3? What are you most looking forward to? .
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#ironman703 #ironmanwaco703 #trilife #triathlete #triathlon #triathlontraining #swimbikerun #womenfortri #equallyinspiring #mytimetotri #ironman #sweatpinkambassador #sweatpink #fitapproach #teamnuun #nuunlife
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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