Originally posted on August 10, 2020 @ 7:11 am
Healthy Protein Snacks for building muscle
Proteins are the building blocks for our body. Our hair and nails are made mostly of proteins. They are necessary because they help to build and repair tissue.
Proteins are also an important constituent of the other chemicals present in our body such as, hormones and enzymes. Our skin, muscles, cartilage, blood are dependent on our protein intake. It is therefore, wise to to stock up on some proteins whenever you can. While it is impossible to consciously keep track of your protein intake, certain snacks and foods can ensure that you get your required daily dose of protein.
It can become rather difficult to eat only one type of food for too long, so here’s a list of snacks that are protein-rich and healthy. What’s more? They can be had at any time of the day, to curb your hunger and make sure you snack healthy.
Healthy Protein Snacks
- Mixed nuts: Carrying them around is really easy. They are small, portable, tasty and healthy. Almond and pistachios are dry fruits that are protein-rich so make sure you stash more of them than the other dry fruits. Dry fruits are really healthy and keep you full for longer. They contain sustain energy which makes them the perfect midday snack.
- Peanut butter sandwich: This is probably the most unexpectedly protein healthy snack ever. Spread some peanut butter on a whole bread. You can add jelly if you like or if you want to keep it healthy, add some slices of banana.
- Eggs: Egg is probably the most popular food in this category. Hard boiled eggs can be really filling and give you the benefits that having an entire meal would. Egg whites are very nutritious too. You can mix some peppers and onion for flavor.
A study has actually found, that those who consume egg regularly live longer than those who don’t. Eat away!
- Oatmeal cookie: Bordering on unhealthy? No, not at all. All you need is ¼ cup oats, 1 tablespoon of flour, 1 teaspoon brown sugar, egg white, ¼ teaspoon vanilla extract, ¼ teaspoon baking powder, about 1 teaspoon cinnamon powder and some raisins. Microwave this mixture on high for 45 seconds and you will have a delicious, super healthy cookie to gorge on.
- Spicy Mix: An ounce of pumpkin seeds, 1 ½ ounce dried mango, some pitted chopped dates and little spice rub can make for a mouth watering protein-rich snack.
- Banana milk shakes: Another fruit rich in protein, in banana. You have one just like that or you could make some interesting shakes. Low fat chocolate milk, some peanut butter and banana mix, sound good?
- Low-fat chocolate milk: As unbelievable as this sounds, low-fat chocolate milk is actually rich in proteins. This one is quite portable too so you can carry it around anywhere. Best had, after that rigorous gym workout.
- Cottage cheese salad: A combination of cottage cheese, bell peppers and sweet tomatoes tastes just as good as it sounds!
- Almond butter toast: Nut butter’s are great. Almonds, as mentioned before are great sources of protein. Add a thick layer of almond butter in bottom of a jar, toast/ bake two slices of break and cut them up into strips. Stick the strips of bread into the jar vertically and garnish with some cinnamon powder.
- Yogurt: Protein-rich and something that can be experimented with. You can fruits, honey or oats to some yogurt or Greek yogurt to turn into a more appealing snack. You can also add all of the above in one go for tastier results.
- Protein Sandwich: Whole grain bread, some turkey, lettuce leaf, tomatoes, Swiss cheese, a teaspoon of mustard and cranberries. Perfect protein sandwich.
- Spicy taco: Heat ½ cup black beans a tablespoon of salsa sauce. Mash and fold inside a taco. Very easy, non-messy and tasty.
Protein is often referred to as a macro-nutrient because our bodies need a large amount to stay healthy. Proteins help recover fast from rigorous work-outs and helps to build muscle. The best property of protein? It curbs your hunger. Having a protein-rich diet will reduce your tendency to snack often thereby, helping you to maintain a healthy weight and making sure you don’t put on any extra kilos.
When proteins are digested, they form amino acids will are vital for food break down in the body.
Some foods that are very rich in protein are red meats, poultry, fish, nuts, eggs, cheese, milk, yogurt and beans. Including these in your diet everyday will make sure your meal is high on protein and that you are eating healthy.
Remember the body needs at least 60-80 grams of protein everyday. Most people have less than 40 grams a day. Having protein-rich snacks, or at least 2 meals a day that are high on protein content can give your body the amount of protein it needs for you to function healthily.