When you think of fueling your long run or post-race recovery, our minds automatically go to protein smoothies, bananas and Greek yogurt, or maybe a PB&J and a chocolate milk. Granted, you can’t really go wrong with those classics. But there’s a new contender on the snack scene that’s got runners forking over the cash – and swearing by their convenience and tastiness. Say hello to the meat sticks. Once reserved for road trips and all-nighters, these portable protein snacks are now a staple in the running and endurance scenes.
Why Runners Are Reaching for Meat Sticks
“Meat sticks are a quick and lean protein snack,” says Jenice Jamison, a Novant Health Charlotte Marathon Ambassador. “I’m a midnight snacker, so I started incorporating these to help me fall asleep. I noticed chicken meat sticks at the store and liked having a non-pork or beef option.” For many runners, the appeal is simple: meat sticks are convenient, satisfying, and easy to stash in a pocket or pack.
Erin Vinson is a long-distance runner who swears by beef sticks for endurance fueling. “I noticed that when I would just eat carbs to fuel, they didn’t last long and I would crash pretty quickly. I time them before a carb-heavy snack, and it helps me stay more regulated blood sugar-wise, which is huge for me with 100-mile training. Plus, the sodium helps cut down on the salt tablets I need to take!”
They’re not the only ones. The Wall Street Journal reported meat sticks are the fastest-growing section of the snack foods aisle, with Americans spending more than $3 billion in the category last year. That’s a lot of meat sticks, no matter how you cut it.
How Do Meat Sticks Stack Up?
We asked Registered Dietitians Kate Emproto and Matt Dengler of RxRD Nutrition in Charlotte if meat sticks were a smart move, or just salt and fat wrapped in plastic. The answer, of course, depends. If you’re trying to make meat sticks a smart addition to your fueling routine, you need to choose wisely. Here’s what to look for:
- Protein Punch: Most meat sticks offer 7–10 grams of protein per serving, supporting muscle repair and satiety.
- Quality Counts: Go for grass-fed beef or free-range turkey for healthier fats and a better protein profile.
- Watch the Sodium: Many meat sticks are high in sodium (thanks to curing and preservatives). Look for options with less than 400 mg per serving.
- Mind the Sugar: Some brands add sugar for preservation. Aim for 0–6g per serving.
Kate and Matt’s favorite brands? Chomps, Think Jerky, The New Primal, 1st Phorm, and Country Archer.
Here’s the Takeaway
How do meat sticks compare to other on-the-go options? With their light weight and low water content, they’re easier to tote around than protein-rich bars. And there’s no chocolate drizzle or whatever to melt all over your fingers. (Ugh.) Higher quality meat sticks are usually lower in sugar than most protein bars. Packaged nut butters are arguably a simpler produce, but may not have enough flavor for some folks, and certainly aren’t as easy to consume. Got to give it to the meat sticks; they’re a shelf-stable, easy to stash, and deliver steady protein-making them a great complement to carb-based snacks for long runs or recovery.
Yes, meat sticks are having a moment. But they can be a practical, protein-rich snack for runners. Just remember: check the label for quality protein, lower sodium and sugar, and minimal additives. With the right pick, you’ll have a tasty, portable way to fuel your miles and your recovery.
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