Explore the Best High-Protein & Low in Calorie Snacks for Athletes

Building snacks for athletes is an interesting process as it involves a holistic approach to meet the nutritional values required during sports. A well-balanced high-protein and low-calorie food can ensure that athletes feel energised and conduct the activities of the day effectively. 

Light snacks like these can help you fill in the gap for wholesome meals and heavy diets. Snacks that are rich in vitamins and minerals must be selected by athletes to meet the desired nutritional needs. High protein and low calorie food act as fuel for their body. Here are some suggestions for hearty and healthy snacks that athletes can binge on. 

Source of Carbs High Protein and Low-Calorie Food 

A snack is packed with protein doesn't necessarily mean would lack carbs. Hence here's a list of snacks that replenish the requirement for carbs in the diet for athletes:

• Grains: These include items made with grain like pasta, bread, rice, cereal, crackers, oatmeal and more. 
• Fruits: Being a plant-based protein rich snack for athletes, fruits are good for carbohydrates as well. These include both frozen as well as fresh cuts, and canned as well as natural juices. 
• Green Vegetables: Starchy vegetables, leguminous crops and beans are also to be included in the diet. 
• Dairy products: Being one of the best protein snacks, milk and yoghurt are great for deriving carbs as well. 

Include Lean Proteins in the Diet 

Consuming proteins in different forms throughout the day for meals, snacks and other light diets is essential to create a balance. High protein snacks for athletes act as building blocks essential for repairing and maintaining adequate muscle mass. Meet overall protein requirement for the day by properly planning the diet chart incorporating proteins in the righteous amount. 

High proteins diet snacks include the following:

• Greek yoghurt 
• Meat like turkey, ham, chicken, roasted beef. 
• Hard-boiled eggs as high protein snacks. 
• Different kinds of cheese like string cheese, sliced cheese, cottage cheese, and more. 
• High-protein milk, or low-fat milk. 
• Salmon or tuna.  

Other high-protein and low-calorie foods for snacks include:

• Nut butter or simple nuts.
• Soy milk
• Hummus
• Beans
• Edamame
• Tofu
• Plant-based yoghurt, a vegan and protein rich snack for athletes.

A Healthy Snack for Athletes Facing Nut Allergy 

Although nuts and nut-based food items are a rich source of protein, individuals with nut allergies should opt for other healthy alternatives. To enjoy high protein and low calorie food, especially for athletes with nut allergies, you can try out healthy alternatives like snacks made with sunflower seeds and other substitutes. 

Do Not Forget to Hydrate 

Snacking, wholesome meals along with adequate hydration ensures that an athlete feels energetic and can perform to their full potential. A fluid or beverage with high protein and low calorie food can do the job. 

Along with high-protein snacks, consume these:

• Water 
• High-protein milk on the side 
• 100% fruit juice 
• Sparkling water 
• Infused water 
• Other sports drinks ( energy drinks and substitutes) 

When is the Right Time to Eat Snacks 

Knowing the right time to consume a meal or indulge in snacks plays a key role in a healthy diet for athletes! Often most athletes prefer to go for a long period of the day without consuming any food. That can be a faulty practice and detrimental to health sometimes. Rather fill in the gap between two meals with light snacks that are rich in protein and other essential nutrients. 

• Before one heads out for a workout session, consuming a couple of pieces of light snacks can help to keep one energized. 
• Once the workout is done, indulge in a light, protein-packed snack option before heading off to work or class. 
• Afternoon snacks should be consumed 2-3 hours after a meal and one can opt for high-protein low-calorie food during these times. 
• If you engage in afternoon workouts, then consume snacks after the gym session is done. 
• Snack in the evening if you feel hungry. 

Pre-Workout Snacks for Athletes 

Before working out when time is a constraint for athletes, bingeing on quick high protein snacks can save one's day. Food that is high in protein and food for such a pre-workout snack includes:

• Pretzels 
• Pita chips
• Mini bagels
• Applesauce squeeze
• Low-fat granola
• Sports drinks

Post Workout Snacks for Athletes

Just like pre-workout snacks, post-workout snacks must be a thoughtful decision too. Perhaps, a recovery smoothie can replenish one with all the essential nutrients and energy dissipated during the sessions. Recipes for smoothies include a lot of fruits, high-protein milk and Greek yoghurt. This makes the drink rich in protein with high carb content. 

Conclusion

Incorporating high protein and low calorie food into an athlete's snack ensures sustained energy, muscle recovery, and overall performance. By choosing the right snacks at the right times, athletes can fuel their bodies effectively and stay on top of their game.