3: The Future of Processed Foods

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(Or sometimes, many rest stops at all.)

Why is protein important?

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Protein is responsible for aiding inmuscle building and repair1andsupporting the immune system2.

While carbohydrates are known to provide quick energy, protein is known to extend that energy.

It does this by keeping blood sugar stable and enhancing satiety, thereby keeping you full for hours.

Photography of a apple juice in glasses and apples in a wicker basket on wooden table

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Thedaily recommendation for proteinis0.8 grams per kilogram of body weight.

(If youre 150 pounds, that amounts to around 54 grams of protein per day.)

Some people may feel better with slightly higher amounts depending on their age and activity levels.

red pigment in a wooden spoon

Thats why a little bit of preparation can go a long way towards eating healthfully on the road.

Being prepared with healthy snack ideas can help combat this.

If you are able to pack a cooler, youll have some more options when it comes to snacking.

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However, a reusable bag or Tupperware container can also work for short durations.

Here are some of our favorite high-protein travel snacks to pack along for your next trip.

9 high-protein travel snacks a dietitian loves

1.

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

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Nuts and seeds

Nuts and seeds are efficient sources of plant-based protein and healthy omega-3 fatty acids.

Buy it:Starkist Tuna Creations Pouches, $6 for four

3.

Make it:Roasted chickpeas

4.

A hand is stirring a sourdough starter in a glass jar, on a kitchen countertop. The light casts a warm glow, highlighting the ingredients inside the jar.

Jerky

Jerky is an easy, high-protein option for on the go.

you’re able to find low-sodium jerky and flavored options at many gas stations.

Protein bars

There are a wide range of protein bars available that cater to nearly every dietary preference.

Two cups with coffee and green tea on a beige background.

Some protein bars are made with artificial sweeteners, which dont sit well with everyone.

Hard boiled eggs

At 6-7 grams per egg, hard boiled eggs are an easy-to-prep snack thats perfectly portable.

Buy it:Sargento Natural Mozzarella String Cheese, $5 for 12

8.

For mini sandwich options on-the-goor for kid-friendly portionsconsider using whole grain rolls or bread thins.

I also like the new rolls from Daves Killer Bread, which are high in protein and fiber.

Dietary Protein and Muscle Mass: Translating Science to software and Health Benefit.Nutrientsvol.

2019, doi:10.3390/nu11051136

Tourkochristou, Evanthia et al.

The Influence of Nutritional Factors on Immunological Outcomes.Frontiers in immunologyvol.

2021, doi:10.3389/fimmu.2021.665968

Johnson, Nathaniel R et al.

Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women.Nutrition and metabolic insightsvol.

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