Athletes need plenty of protein in their diet to help meet the demands of an active lifestyle. Amino acids, which are the building blocks of protein, are just as useful. Protein is a source of energy. It is necessary for the formation of new tissue, which means new healthy muscle. It also helps the body create antibodies, enzymes and hormones, which keep the body running smoothly and efficiently. Eating high protein snacks is a great way to get more of this nutrient, without overdoing your protein intake and straining your budget with protein supplements.
Snack Ideas for Athletes
If you are running, biking, lifting weights or doing any other type of intensive physical activity, then it is important to supply your body with sustainable energy. The sliced apples or whole wheat crackers are just not going to be enough to get you through a serious workout. The following are all healthy high protein snacks.
Toast with peanut butter or almond butter. One ounce of peanut butter contains seven grams of protein. Combine with whole wheat bread for some complex carbohydrates and B vitamins. Beans and brown rice. Combining a whole grain with a legume is a great way to combine a variety of amino acids to create a complete protein. Make your beans and rice ahead of time and store in the refrigerator. Then you have this high protein, high carbohydrate snack ready at any time. For a little extra flavor, and protein, add some shredded cheddar cheese. Sunflower seeds. Mix some roasted sunflower seeds with your favorite dried fruits, pineapple, apricots, raisins or dried cranberries, for an incredibly healthy snack. One ounce of sunflower seeds contains six grams of protein. Hard boiled eggs. One large egg has six to seven grams of protein. Sprinkle with a little salt and pepper for a quick snack.
All of these snacks are not only high in protein but they are also high in other nutrients, and they are convenient.
How Much Protein Do Athletes Require?
Athletes need more protein, especially younger athletes who are still growing. Exact requirements do vary, depending on what type of activity you are doing. For example, an endurance runner needs about .7 grams of protein each day for each pound of body weight. This would mean a runner who weighs 135 pounds would benefit from 94.5 grams of protein. Someone who is inactive would only need .4 grams per pound of body weight, or 54 grams of protein per day. A strength athlete needs from .6 to .9 grams per pound of body weight.
Eating high protein snacks in addition to well-balanced meals, it is really very easy for even the most serious athletes to meet their body’s protein needs. Either full proteins or amino acids are found in most foods, including grains, nuts, seeds and legumes, as well as animal products and seafood.
Protein supplements are really not necessary, even if trying to build muscle mass. In fact, excess protein is not necessarily a good thing. Too much can increase water loss and the risk of dehydration, something all athletes should be aware of.
Sources:
Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
Alabama Cooperative Extension System
Caffrey, Lee Knight. How Much Protein Do Athletes Need? (Vanderbilt University)