Looking to build muscle? Eating a protein-rich diet and participating in strength training is the best way to effectively gain muscle. It’s important to have a protein source at every meal and snack to ensure you’re getting the proper amount to fuel your body. Convenient, on-the-go snacks are often unhealthy and high in carbs and sugar. Eating high protein snacks keeps you satisfied and helps you gain more muscle. Wondering what to nosh on? Here are seven high protein snacks to help you build muscle.
Dietary Protein and Muscle: 10 Things to Know
- Proteins are involved in almost every cellular function, from immune regulation to hormone production, and make up 80% of muscle mass.
- Protein is made up of amino acids (the building blocks of protein).
- There are 20 amino acids that combine to form protein. The nine amino acids that the body cannot make are called essential amino acids- these must be obtained through diet.
- Animal proteins are considered “complete” proteins meaning they contain all nine of the essential amino acids your body needs to function, while plant based proteins are “incomplete” as they’re missing or low in one or more essential amino acids.
- When you eat protein, it’s digested and broken down into amino acids.
- Protein is crucial for muscle growth- it makes it possible for your body to repair and strengthen your muscles (especially after a workout).
- In order to build muscle, you must consume more protein than what is broken down.
- Certain amino acids are critical for muscle mass, including valine, leucine, and isoleucine.
- Your body depends on a consistent intake of amino acids through protein-rich foods to maintain muscle mass and prevent muscle breakdown.
- Eating more protein-rich foods and adding a source of protein to every meal and snack is the best way to boost your protein intake.
How Much Protein Do You Need to Build Muscle?
To build muscle, you should aim to eat 1.6 to 2.2 grams of protein per kilogram of bodyweight each day. To calculate your weight in kilograms, divide your weight in pounds by 2.2. So if you’re 140 pounds, you would be approximately 63 kilograms.
While the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of bodyweight, this is considered a minimum recommendation for the general (minimally active) population. You need more protein than this if you’re physically active, especially if you’re trying to build muscle.
7 Easy High Protein Snacks to Help You Build Muscle
1. Canned Tuna, Salmon, Sardines
Canned fish is a quick and easy way to get your protein in. Tuna, salmon, and sardines are full of protein and omega-3 fatty acids, which are great for your heart. In fact, one can of tuna contains a hefty 24 grams of protein. You can eat them straight out of the can, or topped on whole wheat crackers or brown rice if you want something a bit more filling.
2. High Protein Overnight Oats | Iowa Girl Eats
Overnight oats are easy to prepare in batches so you can keep them in the fridge for when you need a snack (they’re good for up to five days). Top them with berries for a fibre-infused, protein-rich snack. This recipe by Iowa Girl Eats contains 30 grams of protein thanks to ingredients like Greek yogurt, chia seeds, and almonds. Oats are a great source of protein on their own, and are packed with fibre, leading to slower digestion and increased fullness. Berries are also an amazing source of fibre and antioxidants, rounding out this delicious snack.
3. Edamame
Edamame is super simple to make and you can easily pack it up to snack on throughout the day. They’re packed with protein, and are also a good source of magnesium, iron, calcium, and fibre. One cup of edamame boasts about 17 grams of protein – just boil them and add a pinch of salt for a seriously tasty snack.
4. Chocolate Peanut Butter Protein Balls | Eating Bird Food
Protein balls are another on-the-go snack option you can meal prep for the week ahead. These ones by Eating Bird Food only require five ingredients, including protein powerhouses peanut butter, oats, and chocolate protein powder. They only take about 10 minutes of prep time, and three balls contain 18 grams of protein, making them the perfect healthy snack. Make sure to use an all natural peanut butter that has peanuts as the only ingredient. This ensures you’re actually getting the nutrients and it isn’t filled with sugars and oils.
5. Hard Boiled Eggs
Eggs are known and loved for their quality protein content, and hard boiled eggs are compact and easily portable for any occasion. Each egg provides about six grams of protein so you can snack on a few of them to get your protein up. They’re relatively low in calories, but will keep you full due to the protein, plus they contain other healthy nutrients including omega-3 fatty acids and vitamin D.
6. Pumpkin Seeds
If you’re craving chips, reach for some pumpkin seeds instead. A much healthier alternative, they contain numerous nutrients including protein, copper, zinc, and polyunsaturated fats. Due to these impactful nutrients, pumpkin seeds are linked to health benefits such as improved heart health and protection against certain cancers. Two handfuls of pumpkin seeds contain about 16 grams of protein and are also high in fibre, promoting good digestive health.
7. No Bake High Protein Peanut Butter Cereal Bars | Ambitious Kitchen
These peanut butter cereal bars are made with six simple ingredients and each small bar packs over 7 grams of protein. Peanut butter is an awesome source of protein, plus she uses a protein-rich cereal as the base for the bars. Naturally sweetened with maple syrup, they’re super easy to make and take with you on the go.
These protein rich snacks will help fill you up, keep you satisfied, and build your muscle. Enjoy!
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