Introduction
Athlete need more than regular meal to keep their energy up throughout the day.Training can leave you hungry between meal.A good snack can help you stay satisfy and support your active routine.
High protein snack are a simple way to add more protein to your day.They can also be quick to prepare and easy to take with you.You do not need complicate recipe or expensive ingredient.Simple food like egg Greek yogurt chicken tuna cottage cheese and nut make tasty snack.
The right snack also fit different part of your training day.Some snack are light and easy to eat before exercise.Other are more filling and work well after a workout.You can also choose snack base on your taste and schedule.
In this article you will find 20 easy high protein snack for athlete.Each idea use simple ingredient and require little preparation.From creamy yogurt bowl to chicken roll ups and protein smoothie there is something for every type of snack craving.Keep reading to find easy option you can prepare at home and enjoy throughout your training routine.
2. Greek yogurt with berries
Greek yogurt with berry is a simple protein snack for athlete.It take only a few minute to prepare.You make it at home before training or pack it for later.
Choose plain yogurt for a simple choice.Add fresh or frozen berry such as strawberry blueberry or raspberry.The berryy give the snack natural sweet and a fresh taste.
You add a little honey if you like it sweeter.Add chop almond walnut or seed for crunch.They also provide healthy fat.
Simple Ingredient
- 1 cup Greek yogurt
- ½ cup fresh berry
- 1 teaspoon honey
- 1 tablespoon chopped nut or seed
Add the yogurt to a bowl.Top it with berry and nut.Drizzle honey over the top and enjoy.
This snack can be useful after training because it combine protein with carbohydrate from the fruit.It is also easy to prepare in advance.Store it in a seal container in the refrigerator till ready to eat.
You can change the flavor by using different fruit.Try banana slice with cinnamon or chop peach with a few nut. This keep the snack interesting when you want something different.
3. Hard boiled eggs with fruit
Hard boil egg are a simple snack that require very little effort.They are easy to prepare in advance and kept ready in the refrigerator.
Egg can be pair with fruit to make the snack more balance.Apple banana orange and berry are all simple choice.
To prepare the eggs place them in a pot and cover them with water.Bring the water to a boil.Then reduce the heat and cook the egg till they are firm.Cool them in cold water before peeling.
You can prepare several egg at once.This save time during busy training day.
Easy serving idea
Take one or two hard boil egg and add a piece of fruit.Season the egg with black pepper paprika or a small amount of salt.
For more flavor you can add fresh herb.Chop parsley or dill work well with egg.
If you need more carbohydrate around your workout you also add a slice of whole grain toast.This create a more filling snack without requiring much preparation.
Hard boil egg are easy to pack.Place in a small food container and keep them chill.They can be useful when you are away from home and need something quick.
4. Cottage cheese with fresh fruit
Cottage cheese is a creamy and convenient option for athlete who want a protein rich snack.It can be enjoy on its own or combine with other food.
For a sweet version add fresh fruit.Pineapple berry peach and banana all work well. A little cinnamon can also add flavor without making the snack complicate.
Sweet cottage cheese bowl
Start with about one cup of cottage cheese.Add your favorite fruit on top. Add a small amount of honey if need.
For more texture sprinkle a few chop nut or sees over the bowl.
You can also make a savory version if you do not want a sweet snack.Add chop cucumber tomato and fresh herb to the cottage cheese.Season it with black pepper and a little lemon juice.
This give you a fresh and crunchy snack that take only a few minute to make.
Cottage cheese can be prepare ahead of time.Place it in a small container and add the fruit when you are ready to eat.This can help keep the fruit fresh.
Another simple option is cottage cheese with cucumber slice.Spoon a little cottage cheese onto each cucumber slice and add black pepper.These small bite are refreshing and easy to eat.
5. Tuna cucumber bites
Tuna cucumber bite are a great savory snack when you want something light but satisfy.They combine protein rich tuna with fresh crunchy cucumber.
Start with canned tuna.Drain it well and place it in a bowl.Add plain greek yogurt or a small amount of mayonnaise.Mix in black pepper paprika and lemon juice.
For more flavor add chop parsley dill or green onion.You can also add a few chili flake if you enjoy spicy food.
Ingredient
- 1 can tuna
- 1 to 2 table spoon Greek yogurt
- 1 cucumber
- A little lemon juice
- Black pepper
- Paprika
- Fresh herb
Mix the tuna with greek yogurt and seasoning.Slice the cucumber into thick round.Spoon a small amount of tuna mixture onto each cucumber slice.
These bite are easy to prepare before training or as an afternoon snack.They are also convenient when you want to avoid a heavy snack.
You can prepare the tuna mixture ahead of time and keep it refrigerated.Slice the cucumber when you are ready to serve it.
For more crunch add finely chop celery or bell pepper to the tuna mixture.You can also add a small amount of hot sauce for a stronger flavor.
Tuna cucumber bite are especially useful for athlete who enjoy savory snack.They are simple enough for busy day and can be change with different herb and seasoning.
The key is to keep the ingredient fresh and store the snack proper.This make it easy to a quick protein rich option ready when hunger strike.
6. Peanut butter banana toast
Peanut butter banana toast is a simple snack that give you a mix of protein carbohydrate and healthy fat.It is easy to make and work well when you need something quick.
Start with one slice of whole grain toast.Spread a thin layer of natural peanut butter over the top.Add slice banana and finish with a little cinnamon.
The banana give the snack a natural sweetness.It also provide carbohydrate that can be useful before exercise. Peanut butter add protein and healthy fat which can help make the snack more filling.
Easy Ingredient
- 1 slice whole grain bread
- 1 tablespoon peanut butter
- 1 small banana
- A little cinnamon
Toast the bread till it reach your preferr texture.Spread peanut butter evenly over the toast.Add banana slice and sprinkle cinnamon on top.
If you need a larger snack you can use two slice of bread.You also serve the toast with greek yogurt for more protein.
Try using almond butter if you prefer a different flavor.You also add a few chia seed for more texture.
Keep the portion suitable for your need because peanut butter is high in calorie.A small amount is usually enough to give the toast a rich flavor.
This snack is especially useful on busy morning or before training when you need something simple.It can be prepare in just a few minute and does not require complicate cooking.
7. Chicken and cheese roll ups
Chicken and cheese roll up are a filling savory snack for athlete.They are a great way to use leftover cook chicken.
Start with cook chicken breast.Slice or shred the chicken into small piece.Place it on a slice of cheese and roll everything together.
You can add vegetable such as spinach cucumber or bell pepper.A small amount of mustard can also give the roll ups more flavor.
Simple Ingredient
- Cooked chicken breast
- Cheese slices
- Spinach or cucumber
- Bell pepper
- Mustard if desired
- Black pepper
Place the chicken on the cheese. Add your vegetables and a little mustard.Roll everything tightly and cut it into smaller piece.
These roll ups are easy to store in a food container.Keep them refrigerated til you are ready to eat.
You make several roll ups at once.This make them useful for busy training day when you do not have much time to prepare food.
If you want a lighter version use a small amount of cheese and add more vegetable.If you need more energy you can serve the roll ups with fruit or whole grain cracker.
You can also change the flavor with different seasoning.Paprika garlic powder black pepper and dry herb all work well with chicken.
Chicken and cheese roll ups are simple but satisfying.They can help you avoid reaching for less nutritious snack when hunger appear between meal.
8. Protein smoothie
A protein smoothie is one of the fast snack option for athlete.It is especially useful after exercise when you want something easy to drink. You can make a smoothie with only a few ingredient.Milk greek yogurt fruit and protein powder can create a filling drink.
- Basic Protein Smoothie
- 1 cup milk
- ½ cup Greek yogurt
- 1 small banana
- ½ cup berries
- Protein powder if needed
- Ice
Add everything to a blender.Blend till smooth and creamy.Add milk if the smoothie is too thick.
Banana and berry give the smoothie natural sweet.Greek yogurt add cream and protein.Milk also add protein and make the drink smoother.
You can change the ingredient base on your taste.Try strawberry instead of berry or use mango for a tropical flavor.
For a chocolate smoothie add unsweetened cocoa powder.Peanut butter can also be add if you want a richer taste.
If you are making the smoothie after training you can adjust the amount of fruit base on your energy need.
Smoothie are also convenient when you are not very hungry.Drinking a snack can sometime feel easier than eating a full plate of food.
Prepare your ingredient in advance to save even more time.You can portion the fruit and keep it ready in the refrigerator or freezer.
A protein smoothie should fit into your overall diet.You do not need to add many ingredient.Simple combination often taste better and are easy to prepare.
9. Roasted chickpea
Roasted chickpeas are a crunchy alternative to chips and other snack foods.They are simple to prepare and can be seasoned in many way.
Start with canned chickpea.Rinse them well.Dry with a clean towel.Remove excess moisture help them become crisp during roasting.
Place the chickpea on a baking tray.Add a small amount of oil and your favorite seasonings.
Paprika garlic powder black pepper and a little salt are simple choice.You can also use chili powder if you enjoy spicy snack.
Easy roasted chickpea
- 1 can chickpeas
- 1 tea spoon oil
- ½ tea spoon paprika
- ¼ teaspoon garlic powder
- Black pepper
- small amount of salt
Spread the chickpea in a single layer on the tray.Roast them till they golden and crunchy.Let them cool before store.
The finish chickpea can be kept in a seal container.Make a batch ahead of time so you have a quick snack available during the week.
You can enjoy roast chickpea by themselve or add them to a small snack bowl with vegetable.
Try different seasoning to keep the flavor interesting.Lemon pepper smoked paprika garlic and chili can all give the chickpea a different taste.
Roasted chickpea are also easy to carry.Place a small serving in a container and take it with you when you are going to practice or spend several hour away from home.
Because chickpea contain carbohydrate as well as protein they can be a useful addition to an active lifestyle. Pairing them with another protein rich food can make the snack even more substantial when need.
These crunchy bite show that high protein snack do not have to be boring.With simple ingredient and a little preparation you can make a snack that is flavorful convenient and satisfying.
Conclusion
Find simple high protein snack can make your daily routine easier as an athlete.You do not need complicate recipe to enjoy filling and tasty option.Greek yogurt egg cottage cheese tuna chicken peanut butter and chickpea can all be turned into quick snack.Try different option base on your training schedule and personal taste.Keep a few snack prepare in advance so you always have something ready when hunger hit.With simple plan you can make healthy snack a regular part of your active lifestyle.
