Top 11 High-Protein Snacks for Runners with Elyse Kopecky Run Fast Eat Slow

TOP 11 HIGH-PROTEIN SNACKS FOR RUNNERS

FOR ON-THE-GO ATHLETES

 

Check out the list below of Elyse’s fave high protein, packable snacks for busy fitness-enthusiasts. 

 

These nutritious and high protein snacks can be prepped ahead and packed for a long day at the office or an adventurous outing. As a busy working mom, I’m always trying to find better snack options that keep our family energized and full longer. 

 

Anything to prevent those hangry meltdowns!

 

My go-to snacks are low in sugar, but don’t skimp on complex carbs, fat, protein and fiber—essential nutrients for keeping blood sugar levels balanced, mood uplifted and energy high. 

 

I often go straight from a morning workout to my office or to driving kids around, so my two most dependable snacks (easy to eat while on-the-go!) are Superhero Muffins and smoothies. I know I talk about Superhero Muffins a lot, but they really have been a lifesaver for our family ever since I wrote the original recipe 9 years ago! 

 

When I Meal Prep on Sundays, I always bake at least one wholesome treat like Superhero Muffins, Trail Mix Breakfast Cookies or Energy Bites. I also try to prep foods that can be used for both meals and snacks like hardboiled eggs, hummus and smoothie ingredients.  

 

LEARN MORE: Don't miss grabbing your discounted ticket to the upcoming class with Emma Lovewell.

 

Packaged snack foods are a salvation in a pinch, but they’re often high in sugar and low in any real sustenance. With a little advanced planning, you can prep these snacks in advance and keep them on hand for the week. 

 

I’ve also included a few snacks that require no prep at all—when it comes to eating well, I don’t believe striving for perfection is healthy or sustainable. 

 

To help you remember these snack ideas, we’ve created a printable version which you can access for free here

Get the FREE printable PDF of Elyse's Top 11 High-Protein Snacks for Runners here.

 

ELYSE'S TOP 11 HIGH-PROTEIN SNACKS FOR ATHLETES 

  • Plain Greek yogurt with berries, nuts, seeds, or granola 

  • Sliced hardboiled eggs with seed crackers 

  • Superhero Muffins
    • All flavors have good protein, but the Savory variations in the Rise & Run cookbook like Pesto Zucchini and Sweet Potato & Kale are especially high in protein. A little more upfront work, but easy to keep stocked in the freezer!

  • Chocolate Hemp Milk (Grab the recipe here)

  • Runner’s Trail Mix
    • I keep a jar in our pantry with my fave combo: peanuts, almonds, cashews, pumpkin seeds, unsweetened tart cherries and dark chocolate chips. DYK, peanuts have the highest protein of any nut (they’re technically in the legume family!).

  • Grass-fed beef sticks 
    • Convenience and pure protein. Add seasonal fruit for a more balanced and filling snack. 

  • Parmesan cheese with seed crackers 
    • Aged cheeses are easier-to-digest for those who are sensitive to dairy (me!) and Parmesan has the highest protein of any cheese.

  • Hummus with veggies and/or tortilla chips
  • Protein Energy Balls/Bites 
  • Fruit and Veggie Smoothies 
    • Check out Elyse’s Go-To Smoothie formula here or try any of the Can’t Beet Me Smoothie recipes in our cookbooks. Add protein boosters like Greek yogurt, nut butter, hemp seeds, collagen peptides or unflavored protein powder. Many protein powders can be hard on digestion, so I prefer to use whole food ingredients that are high in protein.

  • Apple slices or banana with nut butter 
    • An easy classic. When I worked abroad in Switzerland, I kept a jar of pb at my desk and my French co-workers thought this was very odd, but fruit with pb is sooo good! I also love to smear nut butter on dates with cacao nibs for a sweet treat.

Get the FREE printable PDF of Elyse's Top 11 High-Protein Snacks for Runners here.

TOP 11 HIGH-PROTEIN SNACKS FOR RUNNERS

SMOOTHIE FORMULA FOR RUNNERS

POWER BOWLS + LEMON TAHINI SAUCE: EASY WEEKNIGHT DINNER SOLUTION

explore the blog
FREE MEAL PLAN


Join our newsletter and get a free 7-Day Meal Plan for Runners. The Ultimate Run Fast. Eat Slow. Meal Plan includes breakfast, lunch, snacks, and dinner menus to optimize your training. 

 Subscribe today to receive the free 7-Day Meal Plan and monthly recipes.
  

*Newsletter subscribers are the first to learn about live cooking classes, running retreats, free community events, and culinary-nutrition courses. 

Photography By:
Page Bertelsen, Erin Scott, Andy Hughes, and Elyse Kopecky