Last week on Varsity Blues….
Protein is a runner’s best friend. It is crucial for everyone, but especially as training ramps up. Last week, we kicked off this topic, and if you missed it, catch up here. This week, we’re doubling down with seven high-protein snacks to fuel recovery and keep you strong.
As mileage climbs, hitting your daily protein goal gets harder. Protein powder helps, but sometimes it’s not enough. These snacks deliver a healthy dose of protein, carbs, fats, and micronutrients to repair muscles, reduce inflammation, and boost energy. Ready to stock your kitchen? Let’s dive in. Share your favorites in the comments!
1. Salmon Dip; Protein packed & scoopable.
Salmon is an underestimated high protein snack for runners. Targeting Omega-3’s, high quality protein, healthy fats and carbs that help reduce inflammation and repair muscles. This is a quick dip that you can whip up and use for veggies, bread, whole wheat crackers, and more. Salmon dip has some nutritious vitamins and minerals, really shining on vitamin B (energy metabolism), vitamin D (bone health) and selenium (immune support). Nut free.
2. Cowboy Caviar; Packing the proteins, fats and carbs in every bite.
Not just a good snack, an excellent snack. This snack is packed with plant-based protein, complex carbs, healthy fats, vitamins and minerals. The beans amp up the protein levels, the more you add the better. The complex carbs show up in the beans and corn, replenishing your glycogen stores after a long run. The avocado contributes to the monosaturated fats which are aiding in heart health and provide sustained energy as you recover. And last but not least, all the veggies bring the vitamins and minerals help reduce inflammation and support immune health. Eat with whole wheat crackers or tortilla chips for a perfect post run snack.
3. Protein Balls; 34g of protein, all you need to know.
Peanut butter, oats, coconut flakes, chia seeds, flaxseeds, honey, milk, and chocolate chips. This snack is a really great balance of macronutrients. The peanut butter is a great food for runners (in general) as it offers protein (34g) and healthy fats (77 g). Adding in protein powder is a great way to amp up the protein levels, as well. The oats and the chia seeds are complex carbs (104g) and fiber (21g) aiding in sustained energy. It’s a well rounded snack post-run that cuts straight to the point!
4. Protein Shakes; sometimes you just gotta shake it!
The amazing thing about protein shakes is the variety. A fruity paradise? A chocolatey dream? Peanut butter delight? The possibilities are endless. All a perfect treat post run. Most protein powders have about 20-30g of protein and you can increase those numbers with the added ingredients. Greek yogurt, peanut butter, almond butter, chia seeds, and cottage cheese are just a few popular ways to add in protein, as well as vitamins, minerals and more. Below is a recipe for 10 different ways to make your next post-run shake.
5. Avocado Tacos—> A perfect punch of nutrients.
A tortilla and avocado post-run snack offers a perfect blend of complex carbs from the tortilla for glycogen replenishment and healthy fats from the avocado to reduce inflammation and support heart health. Adding chicken or chickpeas boosts the protein content, aiding muscle repair after your run. You could also toss in spinach or tomatoes for extra vitamins and antioxidants to enhance recovery. The tortilla offers 4g of protein, avocado offers 1g and chicken can add up to 26g! A very powerful post run snack.
6. Edamame —> a light 8g of protein.
Edamame is a runner’s dream snack, delivering a quick and nutritious boost with about 8g of plant-based protein per half-cup serving. It’s perfect for muscle repair after a tough run. These tender green soybeans are also rich in fiber (4g), aiding digestion and providing sustained energy, while their omega-3 fatty acids and antioxidants help reduce inflammation and support heart health. Edamame is a versatile, nut-free option that shines when lightly salted or tossed into a post-run meal.
7. Tuna Salad —> Protein without the price tag.
Tuna salad is quick to make, packed with protein, and completely customizable. Mix canned tuna with a little mayo, Greek yogurt, or avocado, then throw in some crunchy veggies (or not) and herbs for extra flavor and fiber. Protein (24g) helps with muscle repair and recovery, healthy fats (16g) keep you full, and the added veggies bring vitamins and antioxidants to fight inflammation and support overall health. Spread it on toast, stuff it in a wrap, or just eat it straight from the bowl. It’s perfect for a pre-run snack, post-run refuel, or anytime hunger hits. Nut-free.
Alright, let’s summarize. Fish, avocado, oats, protein powder, and edamame aren’t just food. They’re dynamic powerhouses packed with protein to fuel your runs and support recovery. These high protein snacks offer a delicious range of options from savory salmon dips to hearty oat-based treats, with benefits like muscle repair, reduced inflammation, and boosted energy. These snacks are tailored for runners looking to optimize performance and health; making every bite a step toward your next PR!
Changing up your fueling game is a sure fire way to enhance your running game. Fueling in a way that targets recovery and endurance helps your body push for those faster miles or longer distance in ways you didn’t think were possible. Switch up your post run routine and see how it goes. Let us know how it goes down in the comments!
Check out our nutrition programs geared towards runners here.
*Any values not listed are because recipes are customizable.