High protein foods might not be on the top of your list as a runner, especially a long distance runner training for a half or full marathon. Your primary food macro will probably and should be carbohydrates! However, protein is crucial in helping your body repair and recover especially after those long training runs when you are suffering from mini muscle tears, total body stress and overall fatigue.
I want to give you some ideas then that are excellent sources of protein that you can have on hand and incorporate after your runs and have on hand throughout the day.
High Protein Foods List for Runners:
Hard Boiled Eggs - make a great snack!
Any type of eggs - scrambled, over easy, soft boiled, etc.
Tuna - Tuna on Wheat Thin crackersis a favorite of mine. You could also make a tuna wrap, tuna pita pocket, or a good old tuna sandwich.
Peanut Butter (what’s your favorite combo? I think peanut butter and banana is the best! You might also like it on apple slices or on toast.
Deli Meat - no maybe this shouldn’t be your go too protein source but as a quick snack it’s something so easy to have on hand!
Turkey pepperoni! - So good, has a bit of a kick, maybe not as absolutely delicious as regular pepperoni but there is less fat and more protein. It’s great to eat plain or with cheese and crackers.
Lean meat sources such as Chicken, Turkey, and Pork! I realize that some people are not into chicken at all and that is hard for me to understand because I could eat chicken everyday! Throw it on a salad, put it in a soup, grill it, shred it, make a casserole out of it - the options are endless! It cooks fast, freezes well and is so versatile.
Fish - Salmon would have to be my favorite baked or grilled. So many healthy omega’s and one of the best high protein foods for you! An easy snack option of salmon are these Salmon Packets .
Cheese - what’s your favorite? Extra Sharp Cheddar Cheese or Gouda would have to be mine! Maybe you prefer cottage cheese with fruit or vegetables?
Summer Sausage- although high in fat content, they also are high in protein and make for a super quick and easy meal when traveling or on the road!
Greek Yogurt - whether you eat it plain or naturally flavored (berry, vanilla, etc.) You can really go far with Greek yogurt. Mix it with your oatmeal, put it on top of your waffles with berries instead of syrup, mix it with fruit and berries, or eat it plain. It makes for a very satisfying breakfast or snack!
Kodiak Protein Pancakes- if you love pancakes but do not like the high amount of simple carbohydrates and an almost guaranteed sugar spike after breakfast then the only pancakes you will ever want to buy are these Kodiak Power Protein Pancakes!
Nuts - such as peanuts, almonds, and pumpkin seeds!
Foods that contain protein but also will help to keep your carbohydrate reserves up:
Beans - again, so much can be done with beans! Make into a burrito, serve them on top of nachos, put them in your salad (garbanzo beans) make a soup or chili, heat them up and eat them warm with cheese (if you buy them in a can). My favorite bean concoction is a can of black beans heated on the stove and mix in half an onion and a whole lot of cumin! Salsa and pinto beans is another quick and easy favorite.
Oats - oatmeal of course! And throw them into other foods such as your waffles, or pancakes, or even smoothies.
Quiona - really great as a side, or made into a quiona/bean burrito, as a base for toppings and sauces, etc!
RXBars- A lot of people either absolutely love them or think that they are the worst thing they have ever eaten. Have you tried one? 12 grams of protein and all clean ingredients make it hard to beat if you are in the camp that loves.
*Disclaimer: While the information on this site is taken mostly from research journals and scientifically based texts it is not meant to replace a doctor or medical professional.