The Sprightly Spud

Competitive sport is riddled with inevitable uncertainties. No matter your commitment to training, one simply cannot predict the outcome of a race when all external factors come into play. What any athlete can predict, however, is that, at some point, they will need a snack. 

The last thing any sportsperson wants is for a rumbling tum to get in the way of a new PB, or even just interrupt a solid training session. What’s more, when expenditure is high, as is the case with those who workout frequently, it can be difficult to pack the calories and nutrients your body needs to recover into just three meals. 

Perhaps the party most in need of a pick-me-up are the teens. Adolescents are renowned for their healthy appetites at the best of times, with growing bodies and active brains creating metabolic machines. For young athletes, some of whom will carry out multiple training sessions each day on top of normal activity, energy needs can be massive. 

Consequently, if your an athlete, gym-rat, or just generally active, its vital to have a repertoire of excellent options to nibble on, suitable for every occasion. 

The early morning munch

The grind doesn’t stop for those dedicated to their craft. Most of us aren’t lucky enough to do our sport as a full time job, therefore, in order to fit training around a full time job, morning sessions tend to be an inevitability. At 4.30am, there are few of us who would have the time (or stomach strength) for a full breakfast. Some people would opt to train fasted, but depending on the length and intensity of your training, this can compromise performance, and place unnecessary stress on your hormones. In general, a carby pre-workout snack is never a bad idea. 

As a rule, you should focus on getting in fast-digesting carbs (ie white rather than wholegrain bread), not too much fibre, and something quick to get down. 

So what can you eat before a sunrise sweat?

1. The humble banana

Not to be underestimated, bananas contain around 27g of easily digestible carbs, the body’s preferred source of fuel, yet just 3g of fibre (meaning less chance of stomach discomfort). With the average nana packing in 422 milligrams of potassium, they can also help keep muscle cramps at bay, thanks to this nutrient facilitating the muscle contractions involved in movement. Rich in antioxidants, and pretty darn cheap, bananas are an early bird’s best friend. This said, they only contain around 100 calories, so for a longer duration session it might be worth pairing your banana with something else…

Rice cakes, white bread, or even cream crackers work well. 

2. Bagel and peanut butter

If you can stomach a little more when the sun is yet to rise, a bagel with peanut butter is a palatable and efficient choice for pre-training. Rapid to prepare, and an easy way to squeeze plenty of calories into a small package, this mini-meal makes for ideal pre-session scran, particular for more strenuous workouts. Nut butter are a source of protein and fats, helping to beef up your white carbs and keep you satiated for longer. For added energy, the aforementioned banana also pairs well with this combination. 

Even if you have less of an appetite earlier on in the day, ‘bagel thins’ still provide 25g of carbohydrate, so can serve as a slightly lighter option. Best of all, bagels are super versatile – cinnamon and raisin and cream cheese is equally as good for delivering carbs, fats and protein, all in an angelic sweet and savoury parcel. 

3. Fruit juice 

If the idea of solid food in the early hours has you gagging, fruit juice is a highly underrated fuel source in my opinion. 250ml of your classic orange juice contains 90 calories and around 20g of carbs, all of which are completely natural. As an added benefit, you’ll get a whole host of vitamins and minerals, ideal for optimising long-term health and athletic performance. 

Pretty much any fruit juice will work, but if you’re feeling tactical you could choose one with specific personal benefits. For example, watermelon juice contains citrulline, which is said to assist in reducing lactic acid buildup and boosting blood flow to muscles. 

Pure juices are preferable to ‘from concentrate’ versions, and if you’re feeling particularly fancy you could even squeeze your own blend. However, its important to note that the government recommends just one serving per day, as the high sugar content of juice can be damaging to teeth. 

Post-evening session pickings 

We’ve all been there. Its late, you’re starving after an intense bout of training, and you’re in dire need of something to get you through the night, or hold you over until its time for dinner. You may have heard of the magical ’30 minute window’ for getting protein in after exercise. Though the exact timings in which your body is primed to receive the nutrients it needs to repair is up for contention, there is certainly value in refuelling pretty quickly after a session. 

Post-training, particularly if its intense, your muscles are crying out for nutrients to replenish their glycogen stores, and aid the repair of micro tears. Consequently, your body’s ability to rebuild glycogen and protein is enhanced after exercise, and you can capitalise on this by consuming a nutritious snack. Failing to give the the body the nutrients it needs can result in compromised recovery and training readiness when it comes to your next session, thanks to a reducing rate of glycogen synthesis.

Whilst the bodybuilding world would have you believe that protein is the only nutrient that matters, in reality a combination of carbohydrates and protein is required if you wish to gain muscle and recover well. Carbohydrates spike insulin production in the body, which facilitates protein being drawn into the muscles. Additionally, the optimum ratio of carbs:protein will depend on your sport of choice. For example, endurance athletes may choose opt for a higher carb snack, as their session has taken a huge hit on their glycogen stores. On the other hand, after a heavy weightlifting session one may prioritise something with a little more protein. 

1. A protein bar 

Creative, I know. 

Ultra-processed foods such as protein bars have been demonised in recent years, but for the hungry athlete, they certainly get the job done. The majority contain around 20g of protein, and varying amounts of carbohydrates, meaning you can select a brand that suits your athletic pursuits. For example, OTE market their ‘Duo Bars’ towards endurance sportspeople, hence they deliver 40g of carbs, but just 7.5g of protein per serving. A Grenade bar, however, can pack in 20g of carbs, and the same amount of protein. 

A downside to protein bars is that they are becoming increasingly expensive, and often contain sweeteners and artificial ingredients that can cause gut irritation in some individuals. Nevertheless, they come in a vast range of appetising flavours that can be extremely appealing way of getting in some calories after a tough session. 

2. A banana and a protein shake 

Once again, the humble banana is king. They are easy to transport, easy to digest, and deliver the added benefits of vitamins like C and B6. This miracle fruit may even assist in reducing excess inflammation thanks to containing polyphenols and dopamines, resulting in quicker recovery. Rich in carbohydrates, bananas enable you to get the most out of your protein shake, by stimulating your muscles’ ability to absorb or utilise it. The result is increasing the potential for muscle building, and limiting its breakdown.

Protein shakes make for an easy 20-25g of protein, serving your tired muscles with a healthy package of fuel to rebuild. 

3. Greek yogurt bowl with whole-grain cereal, almonds and frozen cherries

If training timings mean you don’t get home until particularly late at night, its likely that a good quality sleep will be playing on your mind. A solid night of rest is essential to athletic recovery 

There’s a reason those greek gods were so ripped. Not only is it creamy and delicious, but good quality greek yogurt can contain around 10g of protein per 100g. Easier to digest than a glass of milk, thanks to containing live bacteria which breaks down some of the lactose for you, even those with a more sensitive belly can often manage a pre-bed yog without a pre-bed bloat. In addition to this, by opting for fat-free, or full-fat options, you can tailor its nutrient profile to your personal needs, and for an extra hit of protein, you could even mix in a scoop of your favourite protein powder. Critically, when it comes to hitting the hay, dairy products are a source of tryptophan, an amino acid used in the production of both serotonin and melatonin; a neurotransmitter and hormone which trigger a sense of sleepiness.

How delightfully dreamy. 

Whilst there are a myriad of possibilities for topping your yogurt, the suggestions above may help to further enhance your sleep…

Whole-grain cereal not only adds crunch to your late-night snack, but complex carbs promote tryptophan production, and may boost melatonin levels. Diets high in simple carbs (white bread and sweets etc) have been. Linked to shorter, lower quality sleep, whereas complex carbs are associated with less insomnia. The net effect of this is that your trust box of Shreddies should not be confined to the breakfast table. 

Almonds are nutrient powerhouses – calorie dense and packed with protein, fats and fibre, they are an ideal addition to any athlete’s diet. Furthermore, they serve up a healthy dose of melatonin and magnesium, the latter of which can reduce the inflammation triggered by training, lower cortisol levels, and induce higher quality sleep as a result. 

The cherry on top of this culinary masterpiece is… the cherry. Frozen fruit provides a tantalising temperature contrast in your bowl, and is often cheaper than fresh whilst being equally nutritious. Whilst any berry or fruit contains beneficial vitamins and antioxidants, critical to overall health, cherries are an excellent source of magnesium and melatonin too. Additionally, the anti-inflammatory and antioxidant compounds in cherries are believed to relieve exercise-induced muscle pain, damage, and inflammation – further boosting your recovery and training readiness. 

4. Wholegrain rice cakes with cottage cheese, honey, and hummus

If you have more of a savoury craving, a plate of wholegrain rice cakes, topped with cottage cheese and hummus can be a quick and nutritious option. The rice cakes will replenish depleted glycogen stores, whilst the cottage cheese will trigger tryptophan production, and contains around 11g of protein per 100g. The honey contains glucose which can help to reverse levels of orexin, a neurotransmitter in the brain that makes you more alert – hence making you feel sleepy. Finally, Chickpeas, the main ingredient in hummus, are rich in tryptophan, folate and vitamin B6, the latter two of which help regulate sleep patterns, thanks to their role in melatonin and serotonin production.

Picking your protein 

Though convenient, pre-mixed protein shakes can be a little pricey, at £2-3 a bottle. A more economical option is to buy a tub of protein powder, and shake it up with milk or water yourself. Depending on your diet, you can opt for animal-based sources (such as whey or casein), or vegan options derived from soy, peas, or even hemp! These days, the range of flavours available is seemingly endless, meaning fruit fiends and chocolate lovers alike can find an appetising option for their post-workout beverage. Most brands now offer clear protein too, which produces a sort of protein juice rather than a milkshake. 

The sports supplement market is growing rapidly, and there is a brand out there for every priority and price range. Those with highly specific needs (and a high budget) might go for a personalised protein blend from a company such as Gainful, whereas an endurance focussed athlete may select a higher carb and calorie ‘recovery’ drink, from a brand like OTE. 

MyProtein are arguably one of the most popular online supplement retailers. Approved by Informed Sport (a key endorsement to look out for it you’re a drug-tested athlete), they offer clear, vegan and animal based proteins, in a host of flavours from chocolate coconut to tiramisu. A 1kg bag of their standard whey protein would cost around £20, so around 60p per shake – much cheaper than picking up a bottled shake in the supermarket. 

Some individuals may find protein powders irritate their stomach, so if you know you have a more sensitive gut, it may be worth buying a smaller quantity so you can find one that keeps your tummy happy. 

On the road

Venture into the car of any athlete, and you will find the following; a selection of water bottles and shakers, several pairs of shoes, and crumbs. 

A lot of crumbs. 

For the busy sportsperson, car rides to and from training can double up as meal times. As a result, you may be on the hunt for some snacks that you can safely (and tidily) consume whilst at the wheel or in the passenger seat. 

1. A kefir drink 

The phrase; ’gut health’ has been circulating the nutrition and wellness industry like a persistent fly in recent years, but it does seem that the hype around looking after your inner flora is backed by science. 

Long story short, our bodies are home to trillions of microscopic bacteria, viruses and fungi, with the majority of them residing in our intestines (these are referred to collectively as the ‘gut microbiome’). Some bacteria can cause disease, but most are actually essential to our health and wellbeing. This living organ affects the body all throughout life, by playing a role in the digestion of food, maintenance of the immune system, control of the central nervous system and various other bodily processes.

The wider the variety of microbes in our gut, the more effective it will be at doing its job, because if one microbe is unable to fulfil its function, another is available to step in. Consequently, many people are making the effort to boost their microbiome, by increasing their intake of fermented foods, fruit and veg, whole grains, and pre and probiotics. 

For active individuals, or anyone trying to get the most out of their body, the miniature menagerie living within us even more important. This is because a having a high diversity of gut microorganisms results in more short chain fatty acids (compounds involved in a whole host of bodily functions) being produced. This facilitates improved metabolic function, and improved immunity. What’s more, gut diversity can reduce oxidative stress and inflammatory responses to exercise, aiding athletic recovery.

The net effect of this, is that having a healthy microbiome means you can recover more effectively from sessions, are less likely to miss training due to illness, and have can complete endurance exercise more efficiently. 

Science lesson over, a great way of satisfying hunger pangs, giving your gut some love, and keeping your car clean, is with a kefir drink. Kefir is a fermented, low lactose milk drink, which is credited with a whole host of benefits including blood pressure control and even protection against cancer! It is a source of calcium, involved in improving bone density – an essential part of injury prevention in athletes – and high in protein, so can help rebuild muscles. Critically, its fermented nature means kefir can bolster your gut microbiome, and decrease vulnerability to IBS and digestive concerns that could get in the way of your training. 

Unflavoured kefir has a sour, tangy taste, much like natural yogurt, but its also available in fruity, chocolatey and vegan oat or coconut-based varieties! Its a certified, sip-able super snack.

2. Chocolate raisins 

A personal favourite pick-me-up, chocolate raisins are a highly underrated source of pre-training carbs. Nature’s answer to Haribo, raisins contain around 59g of sugar per 100g, whereas Starmix contains 47g! This may not sound healthy, but for active individuals, sugar is energy, so dried fruit offers an easily digestible, low-volume serving of rocket fuel. 

Any type of dried fruit, such as mango, pineapple, apricots will be similarly carby. But in addition to natural energy, raisins contain vitamins B1, B2, and B3 – essential in the process of converting food into energy. Furthermore, they’re rich (like bananas) in potassium, the anti-cramp mineral, as well as magnesium, which helps to regulate muscle and nerve function. All of these micronutrients are accompanied by 3.7g of fibre per 100g. Though some athletes in sports such as endurance running can be wary of excess dietary fibre (IYKYK), for the most part it helps to slow down the release of glucose into the bloodstream, resulting in sustained energy throughout a session. 

The predominant role of chocolate in this snack is as a flavour enhancer, although it does offer extra carbs and sugar. This said, some research suggests chocolate (specifically dark chocolate) could enhance performance too… 

Cocoa contains antioxidants, and phytonutrients. One of these is nitrate, which is known to increase blood flow through vasodilation, and therefore may improve performance. Furthermore, the polyphenols in our favourite sweet treat have anti-inflammatory properties that could enhance athletic recovery. 

Small but mighty, chocolate raisins can easily be carried in a pocket for an emergency intra-training sugar hit, but in my opinion they truly come into their element as a car snack. No crumbs, easy to pick at, and offering a boost to both athletic performance and your mood. 

3. Choccy milk

For drives home from the track, gym, or pool, a shaker of chocolate milk could be your secret weapon… 

One can pick up a 1l carton of chocolate milk in Aldi for just £0.89. Each 17p portion of this 1% fat dairy delight contains 7.2g of protein, and 19g of carbs; meaning it hits the 3:1 or 4:1 ratio deemed by nutritionists to optimise athletic recovery. A 200ml glass offers up a fairly modest 131 calories, but if you find yourself in dire need of energy replenishment after a tough session, there is no reason why a whole carton of the stuff couldn’t have a place in your diet. 

Opting for a snack in liquid form not only makes it easier to consume on the go, but also means it can replace some of the fluids lost through sweat during a workout, and contains essential electrolytes such as sodium and potassium. 

Runners in particular seem to have a penchant for a glass of choccy milk. Endurance athletes often have some of the highest energy requirements of all sportspeople, thanks to their huge training volumes. Despite this, many struggle with their appetite immediately after a session. This is due to blood being diverted to the heart and legs rather than digestive processes, suppression of the ‘hunger hormone’ ghrelin, and the repetitive bouncing of the stomach. Regardless, it is still just as vital to get in nutrients that kick-start the recovery process as quickly as possible, hence why liquid calories are a runner’s best friend. Additionally, the calcium and vitamin D in milk reduce the risk of stress fractures – a potentially career ending injury which can occur when bone density is compromised. 

Even those following a plant-based diet, or those unable to digest dairy, can reap the chocolate milk gains. Many vegan chocolate milks are fortified with the same vitamins as cow’s milk, and can have fairly similar nutritional profiles. For example, 200ml of Alpro’s chocolate soy milk would deliver 6.1g of protein, and 17.8g of carbs. 

4. Roasted chickpeas

For vegan and non-vegan athletes alike, grains and pulses offer powerful (and strikingly affordable) plant-based protein sources. 

A humble can of chickpeas can be purchased for less that 50p in most supermarkets, and nutritionally provide a lot of bang for your buck…

Half of a 400g can contains 138 calories, 16.3g of carbs, 2.7g of fat and 8.1g of protein, alongside plenty of fibre and a myriad of vitamins and minerals. The importance of the polyunsaturated fat within these little bullets of goodness is often overlooked by athletes, but in reality it is critical in providing an energy source at lower exercise intensities, absorbing certain vitamins (eg. A,D, E & K), protecting vital organs and regulating hormone production.

Its no secret that they make a brilliant base for a chilli or curry, but roasted chickpeas make for a fantastic snack too. Simply drain and rinse can or two, drizzle with a little oil, and sprinkle over your favourite seasonings. Roast in the oven on a lined baking tray for 30-40 mins at 200 degrees C, then store in airtight containers. 

Crispy chickpeas – an ideal natural option for in-car pickings.

The big guns

Fail to fuel, fail to perform. For countless athletes, there is simply not enough hours in the day to get in the colossal quantities of calories they require to train, recover and function as an everyday human. Whilst attending the gym three times a week is unlikely to mean you need 6000 calories a day, top-end sportspeople with 20-30 hour training weeks are often in this situation. It may sound like a dream, but it can be challenging to get in adequate fuel, particularly without relying on greasy takeaways, and shirking the fruit and veg. 

To pack your snacks with as much nutrition as possible, ‘energy density’ is the key. 

1. Homemade trail mix 

Sometimes know as ‘gorp’ (‘good old raisins and peanuts’), trail mix is a tried and tested snack, with historical relevance. It is believed that nomadic ancient civilizations on the move would pack mixes of dried fruit, nuts and seeds to sustain them on migration, trade, or exploration. Though not called ‘trail mix’, this would have been an ideal choice, offering both energy and essential nutrients in a format that didn’t spoil easily. 

For athletes, trail mix can offer on-demand energy and nutrition, that is lightweight and easily transportable. The best part is that it can be curated to include your favourite foods, and satisfy your specific needs. You can make it in bulk, or just put together one serving. 

A traditional mix could be as simple as peanuts, raisins, sunflower seeds and chocolate chips. This blend would deliver a high energy blend of unsaturated fats, fast-digesting carbohydrate, vitamins, minerals and fibre. However, you can certainly get a little more creative with the following mix-ins…

• Dried cherries – like raisins, dried cherries offer up a tasty sugar boost, but they are also rich in antioxidant compounds that may help relieve exercise-induced muscle pain, damage, and inflammation, therefore aiding recovery too.
• Cereals – crispy cereals such as Wholegrain Cheerios or Mini Shreddies, can add a source of slower-digesting carbs to your mix, helping you feel energised for longer.
• Mini pretzels – crunchy, carby and salty, pretzels can help to keep sodium stores replenished. Though often demonised, sodium has an essential role in maintaining fluid balance, absorbing nutrients into the gut, maintaining cognitive function, nerve impulse transmission and muscle contraction. 
• Dried edamame – a source of soy protein, rich in magnesium, and stacked with vitamins and antioxidants, edamame make a superb supplement to a trail mix. 
• Fun chocolate – life is too short to avoid your favourite chocolate, so why not add M and Ms to your snack?
• Dried apricots – these nutritional jewels provide 94% of the body’s daily need for Vitamin A and 19% of its iron requirements in just one cup. Not only are they pretty and delightfully sweet, but iron is critical to optimal athletic performance because of its role in energy metabolism, oxygen transport, and acid-base balance – therefore dried apricots may be a valuable boost to your diet.
• Pumpkin seeds – just two tablespoons of pumpkin seeds contains 128 calories, meaning they certainly qualify as energy dense, and also include all nine of the essential amino acids the body needs.

Whatever you choose to put in your trail mix, it offers an ideal solution to munching whilst out and about. 

2. Granola and full-fat yogurt

Often regarded as a ‘health food’, granola is the misunderstood sibling of cereal. Yes, it can be incredibly nutritious, but it certainly isn’t a tool for weight loss. Even ‘low-sugar’ varieties contain around 200 calories per 45g serving, and if you have ever measured out 45g of granola, you will know this is a pretty measly portion size. This characteristic makes granola the perfect choice for an athlete in need of energy. 

Whilst granolas can feature a myriad of dried fruits, seeds, nuts and grains (as well as the odd chocolate chip), the base is generally made up of toasted oats with honey or syrup. The humble oat is a superstar in itself. Firstly, they are a source of complex carbohydrates, and beta glucan – which slows the absorption of the carbs to over 2 to 3 hours, helping athletes feel satiated and energised all throughout a long session. Oats are also rich in B vitamins, essential for maintenance of a healthy energy-yielding metabolism, along with brain health and muscles function. Magnesium, a mineral known to aid athletic recovery and moderate cortisol levels is also abundant in oats, in conjunction with iron, and a bit of protein. 

Essentially, anything oat-based is a good way to go. 

Honey is credited with its own selection of health benefits. Not only is it a delicious source of simple sugar for a rapid energy boost, but it also contains vitamins B1, B2, B3, B6, B12, vitamin K and vitamin C, and minerals such as iron and potassium. Furthermore, it is credited with having antioxidant and immune boosting properties. 

The downside to this crunchy yogurt companion is that it can be pricey, particularly if you opt for an ‘organic’ or ‘protein’ labelled brand. If you’re on a budget, there is always the option to make granola from scratch. Alternatively, choose a supermarket basic option (eg. A bag of Tesco Honey and Almond granola which is priced at just £1.99 per kilo) and spruce it up with your own selection of seeds, nuts, fruits and any other add-ins that take your fancy!

Fat is essential to the overall health of all athletes, but those with high energy needs may wish to include even more fats in their diet, as fat provides 9 calories per gram, whereas carbs and protein contain just 4. Therefore, foods with a higher fat ratio are more energy dense. Full-fat greek yogurt is a natural, calcium-rich calorie source. A 450g pot of the good stuff packs in around 420 calories and 40g of protein, making it an easy way to boost intake. Furthermore, its gut-healthy (as it contains live cultures), and pairs fantastically with granola for a balanced snack packed with nourishment. 

Your yogurt and granola base is just the beginning… the real excitement starts with the toppings. Nut and seed butters are moreish and incredibly calorie dense, as is Biscoff spread – a great alternative if you have a nut allergy. Any kind of fresh fruit like banana, mango, berries or kiwi will have its individual health benefits, and further bolster the carbohydrate content of the bowl, as will dried fruits like dates. Finally, unsweeted coconut flakes can add more fats to the dish along with a tropical flair, and dark chocolate makes for a tasty and antioxidant rich finishing touch. 

The possibilities are endless. 

3. Nut free date and seed energy balls 

Making ‘energy balls’ can be a fun way to get hands on in the kitchen. However, my fellow allergy-sufferers will know all too well that most recipes feature nuts, or nut butters. Thankfully, this doesn’t have to be the case…

For a nut-free, energy dense, and easily transportable snack, you will need;

• 100g oats
• 60g flax meal (blended flax seeds) 
• 100g sunflower seed butter
• 90g maple syrup 
• 2 tbsp sunflower seeds
• 2 tbsp dark chocolate chips 
• 3 chopped dates 

Combine the ingredients in a large mixing bowl, until they form a dough-like consistency. Roll into bite-sized balls, then store in the fridge. 

The ingredients in this recipe provide both slow and fast releasing carbohydrates, an array of healthy fats, and even antioxidants from the dark chocolate. What’s more, if you were to make 8 balls, each one would contain around 230 calories, making them the ideal pre-training snack for getting the fuel in, without overloading your stomach. 

4. Smashed avocado and feta with pitta chips

Avocado and athletics go hand in hand. Its a great source of monounsaturated fat – necessary for protecting organs and tissues, and absorbing fat-soluble vitamins. They also contain folic acid, which is involved in protein absorption and hormone regulation, including the growth hormone which allows for muscle development. The list of avocado benefits goes on and on, but, most importantly; its delicious and packs in around 240 cals per medium unit. 

This magnesium-rich Mexican staple, contains 4g of protein per fruit, and twice the potassium of a banana, hence why avo toast has become such a go-to option for a healthy brunch. 

For a change from the classic, smash up one ripe avocado with plenty of lime juice, salt, pepper and one spring onion (and some chilli flakes if you like your spice). When you have a smooth and creamy mixture, crumble over some feta cheese. Serve the dip with a wholemeal pitta or two, toasted and chopped into triangles. 

Inspired by guacamole, this snack not only creates a flavour fiesta, but the zesty lime juice boosts your vitamin C intake, helping to fortify your immune system against illness. The feta contains vital calcium, and the wholemeal pittas act as a high fibre replacement for nachos, offering an ideal source of slow-releasing carbohydrates. 

Vegans! Don’t despair – just leave out the feta, or use a plant-based alternative. 

Protein Packed

Everybody needs protein, regardless of whether they’re an athlete.

A vital macronutrient, protein is made up of 20 different amino acids, nine of which are considered “essential” because your body cannot produce them. Hence, they can only come from the food you eat. Amino acids are ofter referred to as the ‘building blocks’ of your body since they are found in all sorts of tissues, from organs to enzymes. 

Additionally, protein is involved in the formation of antibodies that fight infections, and plays a critical part in the biochemical reactions which enable digestion, energy production, blood clotting and muscle contraction. 

The recommended protein intake for an average sedentary adult is 0.8 grams per kilogram of body weigh. Depending on their sport, body composition, and gender, athletes can need anywhere from 1.6 – 2.4g per kilogram! 

Inadequate protein intake can lead to symptoms such as swelling, stunted growth, a weakened immune system, skin and hair changes, and bone and muscle loss. Athletes risk illness, compromised recovery, poor energy levels and even anaemia if they are not hitting their recommended protein quota. 

Inevitably, teen athletes need to be even more aware of getting in their protein, as their bodies and brains are growing and building new tissues anyway. Furthermore, strength and power athletes include bodybuilders, powerlifters, boxers, and wrestlers, in disciplines involving short bursts of intense activity that require high energy and strength, have higher needs than endurance athletes, as it supports the anabolic response necessary for hypertrophy.

This said, even those involved in sports like cycling and swimming require more protein than ‘gen-pop’ individuals, in order to support muscle growth, maintenance and immune health. 

Long story short… athletes need a repertoire of high protein snacks in their library. 

1. Tuna dip and crackers

In my personal opinion, tuna is one of the most underrated foods going for athletes. Its affordable, you don’t have to cook it, and contains a brilliant 25g of protein per large can. 

Once again, greek yogurt comes into its own in this snack. Whilst you might usually mix tuna with mayo, swapping it for yogurt dramatically increases the protein content. 

Appropriate for breakfast, lunch, or anything in between, to chef up this balanced bite you will need;

• 1 x 145g tin of tuna in water, drained
• 1/2 a red onion 
• 100g greek yogurt
• Salt and pepper 
• Crackers, breadsticks or rice cakes to serve 

Finely dice the onion, then add it to a bowl with the tuna, yogurt, and a good grind of salt and pepper. Mash it all up together, then dig in! Even without the crackers, this would give you around 35g of protein!

If you’re feeling particularly fancy, you could add herbs or a dash of chilli sauce to the mix. For more substantial meal, you could use the tuna mix as a wrap filling, and serve with a side salad for some extra goodness. 

2. Protein pancakes

Protein pancakes are arguable the ultimate weekend breakfast or brunch for the avid athlete, and there’s no reason why they can’t work as a snack too. Protein powder isn’t necessary to get enough of the macronutrient, but in this recipe it adds texture, flavour, and 25-30g of the good stuff. You can choose any toppings you like, but for maximum protein, a selection of the ones listed below works well.

For the batter you’ll need:

• 2 eggs
• 1 ripe banana, mashed thoroughly 
• 1 scoop of protein powder, in a flavour of your choice
• Spray oil for cooking 

Potential toppings:

• 100g greek yogurt 
• 1 tbsp peanut butter (or seed butter)
• 1 tbsp chia seeds 
• A handful of raspberries, blueberries, or any other fruit
• Syrup or honey 

Heat a medium frying pan over a low heat, and add a little spray oil to ensure the pancakes don’t stick. In a large jug, whisk together the banana, eggs and protein powder until they are smooth. The batter should have a pourable consistency, but if it is too thick you can add a little water. 

Pour small dollops of batter onto the pan (smaller pancakes will be easier to flip), then cook until each one is golden and firm enough to flip with a spatula, then allow to cook on the other side. You may need to do a few batches, depending on the size of the pan. 

Plate up your pancakes, and adorn with the toppings, for a delightful dish with around 55g of protein!

3. Cheesy chicken roll ups

Chicken is an excellent source of lean protein, and should you pop down to your local Tesco, you can pick up a pack of 12 thin slices for just £0.97! With 140 calories and just under 24g of protein for the whole packet, these are slices of delight for any athlete on the hunt for an amino acid hit. Also a good source of vitamin B, vitamin D, calcium, iron, zinc, and trace amounts of vitamin A and vitamin C, this simple food is a miracle worker in a sportspersons’ diet. 

Without a doubt, you could make a delightfully sandwich or wrap, but if you’re craving something a little more ‘picnic’ style, these cheesey roll-ups are great fun. 

Simple take your favourite soft cheese, and spread it over the slices. Roll into little cylinders, and enjoy as a rapid bite on-the-go. You could also use humus as the filling for the rolls, and even include cucumber for 1 of your 5-a-day. 

4. Crispy tofu bites 

For vegan athletes, hitting a protein target can be a little harder, though certainly not impossible with good planning. Nowadays, there is a huge variety of high-protein, plant based yogurts and meat alternatives. Tofu, a soya bean curd, is very popular in vegan cooking, and when roasted or air-fried, it makes for a moreish meat-free snack. In addition to being tasty, Tofu contains all the essential amino acids needed to build protein and provide your body with energy, and is rich in fatty acids, calcium and magnesium.

This recipe makes two servings of crispy tofu bites, each with around 23g of protein!

You will need:

• 1 x 280g block of extra firm tofu 
• 1/2 tbsp avocado or olive oil
• 2 tbsp soy sauce or tamari 
• 1 tsp sriracha
• 1 tbsp cornstarch 

Start by chopping the tofu into even sized cubes, then add it to a bowl with the oil, soy sauce, and sriracha. Toss them together so every bite is evenly coated, then sprinkle over the cornstarch and toss again. Place the tofu in the air fryer, allowing a little space between each piece, then cook for around 15 minutes at 200 degrees C, flipping halfway. 

(Alternatively, you can roast the tofu on a high heat in the oven on a lined baking tray.)

Albeit this is a slightly more complex snack idea, it can be fun to get creative from time to time. Additionally, the tofu works brilliantly as a topping for a salad, rice bowl, or in a wrap.