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
  • Yesterday I shared this find in my instastories and I just had to follow up with a post because so many of you asked about it! 😂 Thanks for being nerds with me! 🤗 🤓 .
Guys! This is a game changer!! First let me say this @mooala_koala organic 🍌 milk is DELICIOUS! It’s not sweet (3g sugar!), which I totally expected and was worried about. I’m not a fan of cows milk and have never really liked nut milks. It’s rare that I will go out of my way to get coconut milk unless I just need it but I found this stuff at my local @krogerco and knew I needed to try it! So worth it!
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Deets: it’s nut-free, dairy-free, and they add roasted sunflower seeds and a dash of cinnamon and salt for flavor. 🤤 The label literally has 6 REAL ingredients! Plus there are only 60 calories per serving AND it’s a Texas based company. Winning! 🥛🏆 No wonder it’s so good! Everything is better in Texas 🤠 .
I used it to make my breakfast smoothie this morning, can you guess the flavor? 😂🍌🍓I’ll definitely be repurchasing this one!
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#hermooala #mooala #kroger #plantbased #ambcollab #bananamilk #nutritionistapproved #dairyfree #nutfree #organic #smoothierecipe #breakfastsmoothie #breakfastideas
  • Dinner tonight was fish 🐠 tacos 🌮 with a homemade chipotle crema sauce! 😋 SO GOOD!!! I used swai fillets and topped them with feta cheese crumbles, red cabbage, purple onion, cilantro, the chipotle crema and a squeeze of lime for a delicious mix of flavors. This one is definitely going on the blog and in my meal plans. #whatsonmyplate #whatsfordinner #fishrecipes #healthydinners #healthyeating #healthyliving #tacorecipe #fishtacos #sportsnutrition #nutritioncoach #nutritionisteats #healthylivingblogs #sportsnutrition #mealplans #mealplanning #runnerfuel #trifuel
  • What is your favorite on the go snack to stay fueled and energized during busy summer days? .
I love recipes that require little to no prep, travel well, and use simple, wholesome ingredients, like these @simplemills Almond Flour Crackers - the Farmhouse Cheddar and Sea Salt both taste great! We love to travel with @simplemills Almond Flour Crackers because they’re made with just simple, whole food ingredients that you can pronounce and your body will recognize so you can feel your best even on the busiest days. All products are certified gluten free, non-GMO, allergen friendly, and use nothing artificial ever. Thank you @simplemills for the samples! .
Take a look at my latest blog post (linked in profile) featuring a few of my favorite healthy snacks and tips for staying healthy while on the go this summer.
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Follow @simplemills for more simple, healthy, feel-good meal ideas.
  • Missed my planned OWS this morning and had to settle for a “late” morning run 🏃🏽‍♀️ and by “late” I mean 9am 🤣 but my gawd! It was HOT 🥵 🔥 didn’t quite hit the PR I was looking for but hit a new PR nonetheless 😂 203 new max HR ❤️😵 I survived! Post run smoothie for the win! .
Strawberry Banana Post Run Smoothie:
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 Ingredients:
✅ 1/2 banana, frozen
✅ 5 large strawberries, frozen
✅ 1 tab strawberry Nuun dissolved in 11 oz water
✅ one scoop @drinkorgain vanilla bean clean protein powder

Instructions:
✅ blend all ingredients in a high power blender and drink with a fun umbrella straw!  Cheers!
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#runner #running #runnersofinstagram #runnerfuel #postrunsmoothie #sportsnutrition #texasheat #morningrun #garmin #drinkorgain #getpickywithyourprotein #nuunlife #teamnuun #stayhydrated
  • 📬 #ICYMI our July #newsletter is live! 🍏🍌🍓
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Do you ever feel like eating healthy gets expensive? You’re not alone! Learn how to shop healthy on a budget in our July issue! We’re covering tips and tricks to save 💰, a shoppers guide 🛒 and a delicious #recipe for #instapot white beans. 🤤
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#healthyliving #nutrition #nutritioncoach #nutritionistapproved #healthyeatingonabudget #healthyshopping #pennypinchers #debtfree #savemoneytips #healthyrecipes
  • Nothing like a little chlorine to start the day! 🏊🏼‍♀️ .
Had a great swim today and felt really good coming out of the water. Ive been easing my way back into it and I’m starting to feel the routine again. It’s a GOOD feeling when workouts are hard because your improving and not because your so out of shape that your struggling.
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First race of the season is in two weeks! Hoping to focus on a few short course races late summer and fall before training begins in November for #ironmantulsa2020 .
Feels good to have fun again! How do you stay fit when your not racing long course?
#ironmantriathlon #ironmantriathlete #ironman #ironmantattoo #swimbikerun #trilife #trilife365 #140point6 #sprinttri #sprinttriathlontraining #teamnuun #nuunlife #sweatpink #womenfortri #becomeone #mytimetotri
  • Does anyone else go grocery shopping every Sunday? 🛒 🤔
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Today I’m starting with the BEST lol 😂 @drinkorgain protein powder and shakes! Because mama needs fuel to get her through the week! Orgain has become my new post workout recovery shake and I LOVE mixing them up with frozen fruit to make delicious breakfast shakes, post run smoothies, or even just freezing and blending the chocolate shakes for a delicious dessert. Obsessed much? Yea 🤷🏻‍♀️🤪
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You think they’ll care if I open one of these before I check out? My legs are so sore after yesterday’s long ride and @walmart wares me out! It probably doesn’t help that this place is huge and I have to check every isle. 🤣 .
What’s your go to shake? Do you have one?
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#GetPickyWithYourProtein #DrinkOrgain  #HerOrgainAtWalmart #amborgain #ambcollab #sundayshopping #healthyeating #nutritionistapproved #proteinshake #postworkoutrecovery #trilife365 #triathlete #swimbikerun
  • Had a fantastic day! Started the weekend off with a morning ride with friends! One broken helmet and a few stops for a flat tire but we survived. Then spent the day eating all the good foods 😋 Ready to head home to my @airrelax boots and have a glass of wine before knocking out early #womenfortri #mytimetotri #trilife365 #triathlon #triathlete #swimbikerun #girlswhocycle #teamnuun #couer #ironmantriathlon #sweatpink #sweatpinkambassador #nuunlife
  • Redemption is coming! I’ll see you in 2020 Tulsa. Ironman # 2 for my birthday? Why not! Road trip anyone?! #womenfortri #becomeone #mytimetotri #imtulsa #ironmantriathlon #ironmantraining #ironmantriathlete #140point6 #trilife #trilife365 #swimbikerun #triathlete #triathletelife #teamnuun #nuunlife #sweatpink #sweatpinkambassador #dallastriathlon
  • 🍽 Test kitchen Tuesday 🍽 .
Tried a new salmon recipe tonight! Baked salmon topped with an avocado mango salsa. .
Soooo good and full of heart healthy fats! This one is definitely going on the blog and I’ll be uploading to all my client meal plans as well. I’ll post the link as soon as it’s live. You’re gonna want to try this one ☝️ so many flavors packed into little dish. 😋 .
Looking for custom meal plans? Click the link in my bio for free 3-day trial. No credit card required! You can also download my free e-book with healthy and delicious recipes!
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#testkitchen #testkitchentuesday #salmonrecipes #salmon #hearthealthy #hearthealthyfood #hearthealthyfats #cleaneating #cleaneatingrecipes #mealplans #healthyrecipes #healthyrecipeideas #nutritionistapproved  #sportsnutrition #healthyeating #eatingforweightloss #swimbikerun #trifuel #runnerfuel #macrofriendly #macrofriendlyrecipe
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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