High-Protein Snacking
Fuel for Active Lifestyles
Whether you're hitting the trail, the gym, the pickleball court, or even the back nine, one thing is clear: physical activity takes energy. And while most people think to hydrate, fewer give enough thought to how mid-activity snacking can impact performance and recovery. Choosing the right high-protein, nutrient-dense snacks can make the difference between feeling drained or staying strong and focused.
Calories Burned in Popular Activities
Your calorie burn depends on the activity type, duration, and intensity. For example:
- Hiking: A moderate 2-hour hike can burn 800–1,200 calories.
- Pickleball or tennis: A 90-minute session can torch 600–900 calories.
- Gym workouts: Resistance training or circuits often range from 400–700 calories per hour.
- Golf (walking): Up to 1,400–2,000 calories for 18 holes if you're walking and carrying clubs.
- Golf (cart): Still around 800–1,300 calories.
In all these activities, especially those lasting 60 minutes or longer, proactive fueling matters. If you're not replacing spent energy, you risk hitting a wall physically and mentally.
Macronutrients 101: What Fuels You Best?
Not all calories are created equal. The mix of carbohydrates, protein, and fat you consume can have a major impact on your performance and how you feel.
- Carbohydrates: Your body’s preferred energy source. Essential for keeping blood sugar stable and preventing mental fog during long bouts of exercise. Consuming ~30–45g of carbs per hour during sustained activity is generally recommended for endurance and focus.
- Protein: Critical for muscle maintenance and recovery, especially for people who engage in regular physical activity. Experts recommend active individuals consume 1.6–2.0g of protein per kg of body weight daily. Including protein during workouts or long sessions helps reduce fatigue and promote satiety.
- Fat: A key fuel during low-to-moderate-intensity activity like hiking, walking, or golf. Healthy fats (from nuts, seeds, avocado, etc.) help with energy and nutrient absorption.
What People Actually Eat: A Reality Check
Look around most fitness facilities, hiking trails, or golf courses, and you’ll find the same usual suspects: chips, candy bars, soda, beer, maybe a protein bar. These are often high in sugar, low in protein, and lacking staying power. A few examples:
- Potato Chips: ~150 cal; 15g carbs, 10g fat, <2g protein
- Candy Bar (e.g., Snickers): ~250 cal; 28g sugar, 12g fat, 4g protein
- CLIF Bar: ~250 cal; 43g carbs, 10g protein, up to 20g sugar
Smarter Snacks That Keep You Going
Instead, opt for something that provides protein, healthy fats, and a moderate amount of complex carbs:
- High Country 2 oz Meat Stick: ~170 cal; 10g protein, 14g fat, 2g sugar
- Hard-boiled eggs + apple: ~180 cal; 7g protein, 8g fat, 15g carbs
- Trail mix (no candy): ~200 cal per 1/4 cup; 6g protein, 14g fat, 12g carbs
- Low-sugar protein bar: ~180–200 cal; 15–20g protein, 5–10g sugar
These options provide lasting energy without the crash7
Snacking for Performance and Enjoyment
No matter your activity—golf, hiking, biking, or group fitness—mid-activity nutrition helps you:
- Maintain energy
- Stay mentally sharp
- Avoid post-activity cravings
- Support muscle recovery
Studies have shown that combining protein with carbs during extended activities improves perceived energy and reduces fatigue. Whether it’s a golf round or a 10-mile hike, smart fueling leads to better results and a more enjoyable experience.
The Bottom Line
Mid-activity snacks aren't just about curbing hunger. They're an essential part of your fitness and wellness routine. High-protein options like High Country's meat sticks offer a portable, tasty, and effective way to stay fueled and focused.
Toss one in your gym bag, hiking pack, or golf cart cooler. Your muscles—and your mood—will thank you.