The document discusses the importance of protein for athletes, recommending a daily intake of 1.4-2.0 g/kg of body weight. It provides a list of convenient high-protein snacks, along with their calorie and macronutrient content, highlighting options that require minimal preparation. The recommended snacks include items like Greek yogurt, cottage cheese, hard-boiled eggs, and beef jerky, all designed for on-the-go consumption.

1. 1. Campbell B, Kreider RB, Ziengenfuss T, et al. International society of sports nutrition position
stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8.
Blog 3
11 High-Protein Snacks
By: Chad Wessinger
Of the three macronutrients – fats, carbohydrates, and protein – protein is the
most important, yet most challenging to consume in optimal amounts. Essential for
recovery and growth, protein is crucial for athletes of any level. It is the position stand of
the International Society of Sports Nutrition that athletes consume between 1.4-2.0 g/kg
of body weight per day.1
Jessica Migala, author of “17 High-Protein Snack You Can Eat
On the Go” from Health.com provides a great list of convenient, protein-rich snacks. I’d
like to take the time to put my own spin on some of the snacks she mentions as well as
provide some of my own go-to high-protein snacks*:
Nonfat Greek yogurt with ¼ cup granola
Calories: 295 Fat: 4 g Carbohydrates: 46 g Protein: 22 g
Cottage cheese with peanut butter
Calories: 300 Fat: 20.5 g Carbohydrates: 11 g Protein: 21 g
Two hard-boiled eggs
Calories: 140 Fat: 10 g Carbohydrates: 0 g Protein: 12 g
Peanut butter sandwich
Calories: 350 Fat: 18 g Carbohydrates: 40 g Protein: 13 g
Cheese sticks
Calories: 180 Fat: 14 g Carbohydrates: 0 g Protein: 10 g
3 oz. deli sliced turkey with crackers
Calories: 155 Fat: 6 g Carbohydrates: 13 g Protein: 14.5 g
1 serving of cereal with 1 cup of milk
Calories: 240 Fat: 6.5 g Carbohydrates: 34 g Protein: 10 g
Seasoned tuna pouch with crackers
Calories: 170 Fat: 5 g Carbohydrates: 14 g Protein: 17 g
2 oz. beef jerky
Calories: 160 Fat: 2 g Carbohydrates: 8 g Protein: 24 g
1 scoop of whey protein powder mixed with water
Calories: 140 Fat: 2 g Carbohydrates: 5 g Protein: 25 g
Protein bar
Calories: 260 Fat: 9 g Carbohydrates: 25 g Protein: 20 g
Each snack provides at least 10 grams of protein and ranges from 150-350
calories while still supplying varied amounts of the other macronutrients. Most of these
snacks require very little prep time, and can be eaten on the go, so you don’t have to grill
up a chicken breast every time you want some protein.
Full link to Health.com article: http://www.health.com/health/gallery/0,,20855303,00.html
*Depending on the specific brand and/or serving size used, calorie and macronutrient content
may vary.