5 Healthy, High-Protein Lifting Snacks

Posted by Ryderwear HQ on

Shake up your snacking with these healthy options

While the word snack usually calls to mind those peanut butter cups in the back of the fridge that you’ve been trying to resist, plenty of lifters are embracing a whole new mindset when it comes to snacking.

Rather than an unhealthy alternative to exercise, snacks are now something that lifters are turning to as the perfect complement to a workout (at home or in the gym), offering comfort, convenience and nutritional value without the lengthy cooking time or clean up duties.

With the growing appetite in our community for smaller bites rather than a few larger meals, we’ve teamed up with Dietitian Vic Matkovic from Thrive Nutrition, to bring you five protein-packed snack ideas that’ll always fit your macros.

This is the perfect smoothie to have post-workout, as it’s loaded with protein, carbs and nutrients that are all needed to support your recovery. 
Makes 1 serve

-½ banana
-1 scoop banana or vanilla flavoured protein powder (can be plant-based or whey)
-¾ Cup milk of choice
-Pinch cinnamon
-1-2 tsp honey
-2-3 ice cubes
1. In a blender, add all the ingredients and blend until smooth. Add more ice for a thicker consistency.
2. Pour into a glass and enjoy. 
This high protein snack will keep you full and satisfied throughout the day and help with any sweet cravings. 
Makes 1 serve
-½ Cup high protein vanilla yoghurt
-¼ Cup milk of choice
-1 ½ tbsp chia seeds
-½ scoop chocolate flavoured protein powder (can be plant-based or whey)
-1 tsp cacao powder
-1-2 tsp maple syrup
1. In a jar or bowl, add all the ingredients and mix well.
2. Cover with a lid and store in the fridge for 1 hour or overnight works best.
3. Serve with fresh fruit and shredded coconut if you desire. 

Start your workout right with this higher protein avo smash. The healthy fats from the avocado and protein from the cottage cheese will keep you full until lunch. 
Makes 2 serves

-½ Cup low fat cottage cheese
-½ avocado
-1-2 tsp lemon juice
-1 tbsp coriander, finely chopped 
-Salt and pepper
-1 tbsp pepita seeds (pumpkin seeds)
-2 slices of wholegrain bread or 4 rice cakes
1. In a bowl, add in the avocado flesh and mash with a fork.
2. Add in the cottage cheese, lemon juice, coriander, salt and pepper and mix well.
3. Spread the avocado mixture on the bread or rice cakes and sprinkle over pumpkin seeds.  
This recipe is perfect to make in bulk so you can always have a quick snack on-hand. 
Makes 12 egg cups

- 4 whole eggs
-½ Cup egg whites
-200g lean ham or turkey slices, diced
-1 capsicum, diced
-7-8 mushrooms, diced
-½ red onion, diced
-½ - ¾ Cup low-fat shredded cheese
-Salt and pepper
-1 tsp olive oil
1. Preheat the oven to 160ºC fan forced. Spray a 12-hole non-stick or silicone muffin tray with oil spray.
2. In a bowl, add the eggs and egg whites and whisk until well combined. Set aside.
3. Heat a non-stick frying pan over medium heat and add the oil.
4. Add in the capsicum, mushrooms, onion, salt and pepper and cook for 2-3 minutes or until slightly soft. Transfer the mixture to a bowl and allow to cool
5. To the bowl, add in the ham or turkey and mix well. Divide the mixture and shredded cheese among the muffin holes.
6. Pour over the eggs and egg whites over the 12 muffin holes.
7. Bake in the oven for 20 minutes or until the egg has set and is slightly brown on top. 
This easy sweet snack is a great way to get that extra protein.
Makes 1 serve

-170g (1 small tub) high protein yoghurt (any flavor)
-Your desired toppings - EG. diced strawberries, blueberries, choc chips, chopped almonds and shredded coconut 
1. Line a baking tray with baking paper.
2. Spread the yoghurt on the tray to form a thin sheet. Sprinkle over your desired toppings.
3. Freeze for 2 hours or overnight. Break into pieces and enjoy!