Fuel Your Run: High Protein Snacks for Runners Pt.1

Hummus — Dig it, spoon it, you do you.

We all know hummus is a saving grace in the food world. It is a superfood after all. What’s a super food? A food that holds an impressive nutrient food profile filled with vitamins, minerals, antioxidants or other compounds that believe to hold health benefits. Hummus is a great plant-based, dairy and nut-free snack that packs about 8g of protein, 8g of fiber, and 12g of healthy fats. Great for muscle repair, sustained energy and feeling full. It has iron, magnesium, and folate, which are great at supporting recovery, endurance and overall health. You can pair this with chopped veggies, whole grain crackers, or even a sandwich, which goes to show how versatile this high protein snack is.

Chickpea Salad — Tiny beans, big energy.

One of the easier protein snacks because it doesn’t even involve turning the oven on. A blend of chickpeas, cucumbers, onions, red bell peppers, olives, kidney beans, black beans, honestly whatever you want. You can make this plant-based or you can also add some feta cheese which will pair well with the dressing. Same with nuts! You can add in some sunflower or pumpkin seeds to make a crunch. Chickpeas are a rich source of plant-based protein (13g per serving) and fiber (11g). The fresh veggies offer some great essential vitamins and antioxidants that aid in immune function and reduce inflammation. The olive oil and lemon dressing offer healthy fats and vitamin C that reduce oxidative stress and promote recovery. Overall this is a great balanced mix of macro and micronutrients.

Recipe

Roasted Chickpeas — as addicting as potato chips.

These guys are great for runners, because they’re filled with plant-based protein and complex carbohydrates, and are high in fiber, which promotes a steady energy release. This recipe offers 8g of protein per serving, 7g of fiber, and 7g of fat, which would make a great post-run snack. They contain iron (2mg), calcium (57mg), and potassium (158mg), which help with endurance, muscle function, immune function and recovery. It is versatile as it can be snacked on, added to protein bowls, salads, or other meals for a nice, solid crunch.

Recipe

Chia Seed Pudding — Hydration, recovery AND dessert.

The best part about this one? It can be made beforehand, so it’s ready to go when you are! Chia seed pudding is exactly what it seems. A milk or milk alternative mixed with chia seeds, refrigerated overnight. A minimum of 6 hours later and the pudding is ready to be topped. Add your favorite toppings to this nutrient dense snack. Protein (muscle repair and recovery), fiber (sustained energy and stable blood sugar during runs), omega-3 fatty acids (reduce inflammation and promote heart health), and minerals: calcium, magnesium and potassium (muscle function and cramp prevention) really pack a punch in this sweet snack. The chia seeds absorb whatever liquid you use so they provide a hydration and electrolyte boost when consumed. This one is good for snack before and after a run! Nut free.

Recipe

Yogurt Parfait — Protein, carbs and crunch.

A classic, really. The perfect balance of protein, carbs and healthy fats. First is the Greek yogurt, which is high in protein (muscle repair), calcium (bone health) and probiotics (gut support). Next is the granola, which provides complex carbohydrates that are important for replenishing glycogen and long-lasting energy. Adding in fruit or nuts is another good way to add in antioxidants, vitamins and healthy fats. It’s easy to digest, helps refuel the ol’ body after a hard training sesh, and is pretty easy to throw together. 1 cup has about 20g protein depending on the specific type of ingredients.

Recipe

Hard boiled eggs— 6g of grab and go repair.

So much going on in such a small, nutrient packed snack. Offering about 6g of high-quality protein that supports muscle repair and recovery, hard boiled eggs are actually surpassingly easy to make. Boiling for about 9-12 minutes, you’ll pop them in an ice bath, peel and you’re good to go. Eggs also offer healthy fats that provide sustained energy for endurance. B vitamins (energy metabolism), vitamin D (bone health), minerals like selenium and choline (muscle and brain function). These are an easy, portable snack that are amazing for runners before or after a nice long run.

Recipe

Egg Bites — Protein packed with whatever you want inside.

Another one that’s easy and convenient for runners. Egg bites. Also another great high protein snack you can add whatever you want in to! Omit dairy, add in meat, you do you. See above if you want to read about how great eggs are for runners. Adding in meat or veggies is another good way to add in protein, vitamins, minerals, antioxidants and healthy fats.

Recipe