Protein is necessary for muscle gain because it repairs and builds the muscle tissues. So, adding high protein snacks to your diet is important to help grow your muscles after workouts.
Snacks that contain high protein have many benefits.
First, they provide sustained and continuous energy all day long and help build and repair muscle.
High protein snacks are also beneficial in case you are trying to lose weight because they can promote feelings of fullness as well.
So, if you are trying to build muscle or maintain a healthy weight, going with protein rich snacks is a smart plan.
And luckily, there are plenty of options to choose from, so regardless of what you like, odds are you’ll be able to find some snacks that work with your tastes.
Include these snacks into your diet with our helpful tips, and start maximizing your fitness goals today!
Benefits of High Protein Snacks
High Protein snacking has multiple benefits if you have some fitness goals to achieve. These include:
Sustained Energy
Sustained energy is provided throughout the day.
High-carb snacks cause energy crashes and fail to provide sustained energy. Still, high protein snacks keep you feeling fully powered and energized with a steady release of energy.
Muscle Building
Protein plays a vital role in muscle building.
One of the excellent sources of building and repairing muscle tissue are high protein snacks.
Consuming protein-rich snacks help you achieve your muscle-building goals by supplying your muscles with the building blocks they need to repair themselves after workouts.
Curb Appetite
The slowed digestion of high protein snacks promotes fullness, helping you feel fuller longer, which might help you eat less of the bad stuff.
Weight Management
Overall calorie intake can be reduced when you start taking in more high protein snacks, which can help with weight management.
When compared, protein is more filling than carbohydrates and fats.
It doesn’t make you feel hungry, so many people start eating less automatically. If you are worried about the daily protein requirements, high protein snacks can also help fulfill this requirement.
10 High Protein Snacks For Muscle Gain
Incorporate these high protein snacks and achieve your muscle gain and fitness goals:
#1 Greek Yogurt with Berries
This is a delicious and nutritious combo snack, and it’s perfect for muscle gain.
Nutritional Value
Upwards of 20g of protein can be found in Greek yogurt per serving.
The other most beneficial mineral it contains is calcium which is essential for bones. Greek yogurt is also packed with probiotics, improving your gut’s overall health.
Antioxidants, fiber, and vitamin C are the chief ingredients found in berries.
Due to the presence of high content of protein, Greek yogurt is an excellent snack for muscle gain. The carbohydrates in the berries can also give you a little energy boost.
#2 Hard-Boiled Eggs
One of the most convenient, cheap, and protein-packed snacks is hard-boiled eggs.
Nutritional Value
Approximately 6g of protein is found in one large hard-boiled egg. Vitamins and minerals like vitamin D, choline, and selenium are also packed inside this snack.
Eggs are a great source of protein and they contain all the essential amino acids needed for muscle gain.
And for those who are taking a low-carb diet, eggs are even a great source of protein for them as well.
#3 Protein Bars
One of the most popular and convenient snacks are Protein bars.
Nutritional Value
Protein bars can be the perfect blend because they can contain high levels of protein and low levels of carbs.
But you have to be careful, because all protein bars are not created equal – some are high in sugar and fat, so check those ingredients.
Protein bars are quick and easy though and they can have plenty of vitamins and minerals in them too.
#4 Cottage Cheese with Almonds
A delicious and nutritious combo of cottage cheese with almonds is perfect for muscle growth.
Nutritional Value
Cottage cheese is an excellent source of nutrition due to its high protein content and low carbs, making it a perfect snack for muscle growth and repair.
Almonds are packed with proteins as well, including essential amino acids and healthy fats, so combining these 2 snacks togethers makes a potent combo.
#5 Tuna Salad on Whole Grain Crackers
When it comes to protein-packed snacks, Tuna fish salad on whole grain crackers is a tasty option.
In this combination, Tuna fish contains a good amount of protein – making it the perfect choice for anyone looking to gain muscle.
Nutritional Value
Tuna fish contains a good amount of protein, with as much as 25 g in a 3-ounce serving.
And depending on what kind of cracker you use, you can sneak some complex carbohydrates and fiber in there at the same time.
#6 Beef Jerky
Beef jerky is another easy, convenient, on-the-go snack that’s packed with high levels of protein, as well as other good stuff like zinc, iron, and other nutrients.
These nutrients are essential for overall health maintenance.
Nutritional Value
Beef jerky can provide up to 9 g of protein in a 1-ounce serving.
It also contains low amounts of fats and carbs, which makes it a perfect snack for muscle gain.
#7 Peanut Butter and Apple Slices
Peanut butter is another great source of protein and putting it on sliced apples is a healthy medium to enjoy it on.
And if you have peanut allergies, don’t worry, you can always swap it out for another nut butter of your choice.
Nutritional Value
Peanut butter provides you with around 8 g of protein per 2 tbsp serving, but it also has healthy fats, and fiber.
Apples are also a great source of fiber, which is beneficial for overall gut health.
If you are a vegan or follow a vegetarian diet, this protein-packed snack can still work for ya.
#8 Roasted Chickpeas
Roasted chickpeas are a nice option when you’re looking for something crunchy.
These tasty little snacks can be used anytime and they’re easy to travel with as well.
Roasted chickpeas are a high-protein snack perfect for muscle gain.
Nutritional Value
Chickpeas pack about 2.4 g of protein per tbsp, or about 14.5 g per cup. They’re also a good source of fiber, B vitamins, and several minerals.
You can roast them for a little more texture and these too work well for those following a vegan/vegetarian lifestyle.
#9 Protein Smoothies
Refreshing and fruity protein smoothies are a delicious and convenient way to get a high protein snack in and if you make ’em yourself, you can customize anyway you like.
Nutritional Value
You can use any protein powder you like with these smoothies, but most include 20-30 g of protein per serving.
When fruits, vegetables, and healthy fats are added, they can also provide additional nutrients and depending on how you make it, these could work as a good meal substitute as well.
#10 Edamame
Edamame is a popular snack, but if you aren’t familiar, it’s really just immature soy beans.
Edamame a tasty and protein-packed snack that can be eaten by itself or added to other salads or dishes for a nutritional bump.
Nutritional Value
One cup provides around 18 g of protein, but it also contains fiber, vitamins, and a lot of good minerals. And since this is just a plant, it works will all vegetarian diets.
Tips for Incorporating High Protein Snacks into Your Diet
Here are some tips and suggestions on how you can incorporate high protein snacks into your diet:
Meal Prep
Meal prepping is a perfect way to make sure you have high protein snacks when you need them.
When you plan ahead and prepare your meals and snacks in advance, you are less likely to reach for unhealthy options when you feel hungry.
It is time and money saving that you would stop thinking about unhealthy grocery and fast food restaurants.
It would be best to choose high protein snacks that are easy to prepare in advance, such as hard-boiled eggs, roasted chickpeas, or protein bars.
Store your snacks in individual containers for easy grab-and-go access.
Keep Snacks Easily Accessible
Keep your high protein snacks easily accessible; it will help you avoid reaching for unhealthy options whenever you’re hungry.
Store your snacks in plain glass containers; this will make them more appealing and increase the likelihood of reaching for them instead of unhealthy options like chips, fast food, or candy.
Put your snacks in a portable container, like a small cooler or lunch box, so you can easily carry them.
Experiment with Different Flavors and Combinations
Try new flavors and combinations – it will help to keep your high protein snacks tasty, refreshing, and enjoyable.
Experimenting with some new will prevent you from boredom. It helps you discover fresh snacks and increase your nutrient intake by blending them with various foods.
You can try different seasoning combinations on roasted chickpeas or make protein bars with nuts and seeds.
Mix and match your snacks with multiple fruits, vegetables, and dips to keep things exciting.
Conclusion
High protein snacks benefit muscle gain, overall health, and life maintenance because they provide the essential building blocks, i.e., amino acids for muscle tissue.
They can also help with post-workout recovery and muscle aches.
Adding high protein snacks into your diet is simply meal prepping, keeping snacks easily accessible, and experimenting with different flavors and combinations.
The 10 snacks mentioned above are a great place to start, but be creative and you’ll discover all kinds of other protein packed snacks are out there.
