Every cell in the human body contains amino acids, which are the building blocks of protein. They’re required for the maintenance and function of several cellular processes, such as repairing damaged muscle tissue post-workout. 

“Muscle is made of amino acids, which must be replenished once broken down, as not doing so will put you at risk of muscle wasting and poor muscle repair, which can inhibit performance,” dietitian Trista Best, MPH, RD, LD, explains.  

Cellular repair is restricted when there’s low protein supply, and there are some amino acids — called essential amino acids — that the body needs, but cannot make on its own. That’s why prioritizing protein intake in your meal plan is critical to ensure that all of your essential amino acid needs are met. 

Deficiency in protein will hinder workout performance, energy levels, and overall health. Without enough protein to fuel your body’s muscles and cells, you’ll experience brain fog, fatigue, moodiness, and more. 

Related: 4 Critical Nutrition Tips That Every Endurance Athlete Needs to Follow

"Down the road, a lack of protein can lead to the onset of chronic diseases, as damaged cells replicate,” Best says.

Spreading protein intake throughout the day is the easiest way to make sure you’re eating and absorbing enough. Your body can only absorb and successfully utilize so much protein for muscle protein synthesis (MPS) at once, so any excess will just go to waste. 

Here are five delicious, high-protein snack ideas that are quick to prepare or take on-the-go, so you can hit your protein goals no matter what your schedule looks like.

Dietitian-Recommended Snacks to Help You Eat More Protein

1. Hummus and Veggie Sticks 

Fresh vegetables like carrots, zucchini, tomatoes, and celery contain antioxidants and fiber. Chop or slice up your favorite, and then dip it into a protein-rich dip that’ll fill you up. Hummus has a good dose of plant-based protein, as it consists of chickpeas for the base, and the flavor is pretty mild on its own, so you can jazz it up.

Squeeze fresh lemon zest or mix in garlic onto your hummus. If you like a little heat, add some spices, such as a touch of cayenne or turmeric, or even a drizzle of sriracha or hot sauce. 

“This snack combination is packed with protein to fill you up for longer, and the antioxidants aid in recovery by removing toxins that inhibit the process,” Best says. “About four tablespoons of hummus equates to nearly 10 grams of protein."

MORE: These 50 High-Protein Foods Will Help You Hit Your Macros

2. Hard-Boiled Eggs and Sliced Avocado

Eggs are protein-dense, and hard-boiled eggs are easy to meal prep in advance by preparing a big batch at once to then keep on hand as ready-to-eat snacks for the rest of the week.

“Protein may prevent overeating, as it improves satiety and keeps you full for longer,” Best says. 

Plus, suppressing an aggressive appetite can help prevent poor decision-making like grabbing unhealthy or processed snacks, which you may hastily purchase due to excess hunger or cravings. 

Sliced avocado offers electrolytes such as potassium and magnesium, and is rich in heart-healthy, unsaturated fats that aid in heart protection, disease prevention, satiety, hydration balance, and muscle repair and growth post-workout.

3. Protein Water and a Handful of Almonds or a Packet of Nut Butter

Sometimes hunger is suppressed after training, or you may just forget to eat a snack and refuel. However, post-workout skimping is never a good option for athletes looking to progress in their training. Refueling is essential when repairing, building, and strengthening damaged muscles.

For training days that leave you with little appetite following a workout, sipping on protein water is a simple way to replenish nutrients, like protein and electrolytes, as well fluids. Your body loses these nutrients through sweat during training, and they must be immediately restored.

Related: This Is Why Protein Water Can Be a Recovery Game-Changer

Drinking protein-infused water is a fast way to hydrate and replenish depleted nutrient stores, beat fatigue, and boost your energy.

“PWR LIFT provides B vitamins, protein, and electrolytes for enhanced performance and recovery,” Best says. "It also has zero sugar, which helps prevent inflammation, excess calories, and blood sugar swings — keeping your energy and mood stable."

Pair a bottle of PWR LIFT with a handful of almonds for a total of 16 grams of protein, plus filling heart-healthy fats that’ll keep you satiated longer. Or, swap the almonds for pistachios, peanuts, walnuts, or cashews, if you prefer. You can even make your own blend at home and stash it in your day or gym bag for an on-the-go snack.

4. Plain, Unsweetened Greek Yogurt and Berries and Pumpkin Seeds

Greek yogurt is a good source of protein and gut-friendly bacteria, which improve digestion and immunity and help make post-workout muscle recovery more efficient. Look for plain, unsweetened Greek yogurt containing several types of probiotics, or live culture bacterial strains, to optimize fueling and keep your snack free of any junk. 

“Pay attention to the quality of the yogurt in terms of added sugars and fat, which you can check by reading labels,” Best says. "Be wary of sugar — especially added sugars — as well as saturated fats, which typically increase in value once you include sweet toppings, like cookies, granola, and brownie chunks."

Blueberries, or any kind of berry, contains fiber and are relatively low in sugar for a fruit. Plus, pumpkin seeds offer protein, healthy unsaturated fats, and the electrolyte, magnesium. 

5. Almond Butter and an Apple

Whether you stash an apple and a packet of almond butter in your bag or spread it from a jar on fresh-cut apple slices at home, you’ll get a protein-rich snack that’s flavorful, with nuttiness and natural sweetness, as well as antioxidants and fiber. 

Fiber from both nuts and apples improve gut health and appetite suppression, and antioxidants speed up muscle recovery, prevent disease, and protect your heart.

Related: 6 Delicious and Healthy Ways to Eat Peanut Butter (Better)

“Almond butter, in particular, packs a significant amount of nutrients, including monounsaturated fat, vitamin E, manganese, magnesium, fibe,r and protein," Best says. "And while the fat content may scare some people away, it shouldn’t."

Quality of fat matters, and fats found in nut butter are unsaturated and heart-healthy, which makes it way healthier than a bag of greasy chips or a candy bar. (Both of which contain high amounts of saturated fat, and likely trans fat, too, which are your body’s greatest health offender.)