High-Protein Snack Ideas to Fuel Your Training
Snacking isn't the enemy
If you're building a strength habit, snacks aren't something to feel guilty about, they're part of the plan. The right snack, at the right time, supports your training, your recovery, and your energy through the day. It's just about making it count.
We've pulled together practical advice from our nutrition expert, Claire Turnbull of Mission Nutrition, on what actually makes a snack "high protein," plus how to fuel around your workouts depending on how hard you're training.
What Actually Counts as a High-Protein Snack? 🥜
Claire's approach is refreshingly simple: focus on protein, don't obsess over it. You don't need powders or trackers, real food gets you there. Here's roughly how much protein is in everyday foods:
A good snack pairs one of these with a bit of carbohydrate and, ideally, some fibre or healthy fat to keep you satisfied. As Claire puts it: "Thinking you have to add endless protein powder to everything you eat, eat tubs of cottage cheese every week, and feel stressed when you have a meal without protein is sometimes taking things too far. Focus yes, obsess no."
Snack Ideas Worth Keeping on Hand 🍎
Pulled from Claire's own snack guides, here are some easy, real-food options:
For an everyday energy top-up:
- Natural yoghurt topped with 2-3 tbsp muesli and chopped fruit
- Wholegrain crackers with cottage cheese and a piece of fruit
- Corn crackers topped with tuna
- Raw veg sticks with a pulse-based dip like hummus
For before or after a workout:
- Cottage cheese and sliced pear or apple
- Small rice crackers topped with canned salmon or tuna
- A crumpet with peanut butter and a piece of fruit
- A berry and Greek yoghurt smoothie
On the go:
- Single-serve nuts or roasted chickpeas
- A bliss ball plus a small handful of almonds
- A homemade muesli bar (recipe on DediKate)
Worth making ahead:
Claire's High-Protein Veggie Frittatas, 8 eggs, cottage cheese, grated cheese, spinach, corn and red onion, baked into mini muffins. Each one comes in at roughly 148kcal and 12g protein, and they keep well in the fridge for a grab-and-go snack all week.
Fuelling Around Your Workout: How Much and When ⏱️
How you fuel around training makes a real difference to how you perform and how well you recover, and it depends on the intensity of what you're doing.
Before your workout: You don't need a big meal. A small snack with carbohydrate and a little protein, 30–60 minutes before training, works well: a banana with a few nuts, a small pottle of Greek yoghurt, or a small bowl of oats. Training first thing in the morning? Even a small bite is better than nothing.
After your workout: This is your most important window. Within 30–60 minutes of finishing, aim for protein and carbohydrate together, think eggs on toast, a smoothie with Greek yoghurt and fruit, or a protein-rich meal if timing allows.
Adjusting for intensity: Higher-intensity sessions, like the Sprint Interval Training built into your planner, burn through more carbohydrate, so you may need a slightly bigger pre- or post-workout snack on those days, or simply notice you're hungrier. That's normal, and it's your body asking for what it needs to recover well.
If you're working on building muscle alongside your strength training, Claire's general guidance is to keep protein reasonably high, around 20-40g per meal, alongside 2 or more resistance sessions a week.
Don't forget fluids: aim for around 2-3 litres a day, and check your hydration before any high-intensity session.
Where to Find More Inside DediKate 💪
Beyond this blog, DediKate's recipe library has more high-protein options to keep on hand for busy weeks, e.g. Peanut Butter Bliss Balls, Oaty Banana Pancakes, Breakfast Burrito for One... Head to the Recipes section inside DediKate for the full collection.
Final Word 🎤
You don't need to overthink snacking. A bit of planning, a few go-to options in the fridge or pantry, and paying attention to timing around your workouts is enough to genuinely support your training, your energy, and your recovery.
Good fuelling is part of the plan.
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