We don’t always treat snacks with the respect they deserve. They’re often thought of as purely functional, a stop-gap between the real eating events of the day: meals. But the truth is, high-protein snacks can make a huge difference in your energy levels and overall wellbeing. While high-fiber snacks fill you up and can even balance blood sugar, high-protein snacks serve a different, yet equally important purpose. “High-protein snacks are great because they give your body sustained energy and help you feel and stay full between meals,” Kaitlyn Willwerth, MS, RD, explains. “High-protein snacks are especially beneficial after exercise to help your body repair and regenerate after a workout.”
Admittedly, protein has a tendency to dominate the wellness space. It can feel a little overwhelming, but it’s just so darn important. Like, “every system in the human body depends on it to function” important, says sports dietitian Hillary Ake, MS, RD, LD, CSSD. Our muscle, tendons, ligaments, skin, and hair all rely on protein, Ake tells POPSUGAR. Plus, we need a good amount of it. Anywhere from 10 to 35 percent of your daily intake of food should come from protein. That means if you eat 2,000 calories per day, 200–700 of those calories should be coming from protein, which translates into about 50–175 grams, according to the Mayo Clinic. (You can use this calculator from the USDA to get a more personalized look at your nutritional needs.)
That said, it’s important to be strategic about your protein intake. You can’t eat one protein-heavy meal and consider your daily quota hit. It’s best to have protein at all meals – including snacks, Willwerth says. Thankfully, high-protein snacks go way beyond your average protein bars and shakes. Good examples of protein-rich foods include meats, fish, nuts, and legumes, according to the U.S. National Library of Medicine. While you might not think of “fish” as a great snack, there are plenty of tasty foods to help you add in more protein throughout the day (including vegan and vegetarian options), from pistachios to cheese sticks. To level up your snack game, here are 11 of the best high-protein snack ideas to keep you energized and full – all recommended by registered dietitians.
– Additional reporting by Mirel Zaman
