When you’re trying to build muscle mass, getting as much protein into your system as you can is key to growing those muscle cells. Most people don’t get enough protein to support a lifter’s lifestyle in their regular diets, so you need to make adjustments as you start working out. Your body will naturally feel hungrier as you exercise more and crave nutrients such as protein.
If you don’t have the time or energy to change your whole diet, an easy way to add more protein intake is to start eating more high protein snacks. Here are a few suggestions for quick and easy snacks to add to your daily routine.
Being serious about building muscle doesn’t mean giving up all of your favorite treats. You should get to enjoy the sweeter side of life as well as the gains! However, you may need to switch out the form in which you get your sugar rush. Instead of regular brownies from the corner store, try these protein brownies from AP Prime Bites.
Protein brownies are brownies that come with an extra scoop of whey protein. Their other health benefits include lower sugar levels and a better carb/protein ratio. These brownies deliver all of these health benefits without sacrificing flavor. For an easy snack that will boost your energy on the go, try protein brownies.
If you eat meat, jerky is one of the easiest ways to pack more protein into your diet, even when you’re on the go. All meat contains large amounts of protein, but jerky is even more impressive, packing in nine ounces of protein per ounce. Beef jerky is the most popular, but you can find chicken and even salmon jerky.
You can always get jerky at the store or make your own if you’re worried about the added sugars and mystery ingredients that manufacturers add to their jerky. To make your own jerky, just thinly slice meat, season, and bake for several hours until dry.
Protein shakes are one of the easiest ways to add more protein to your diet, especially if you’re struggling with your appetite. You can buy protein shakes at most stores, especially health food stores, but you can also make your own.
To make the protein shake base, use a scoop of whey blend and your choice of milk (dairy or non-dairy). Add a frozen banana, ice, and your choice of flavorings, then blend until smooth. Making your own protein shake gives you control over the flavor (and the sugar levels). Plus, you get to use AP Sports Regimen’s Whey Blend, which is packed with fast-acting protein and comes in several tasty flavors.
Greek Yogurt Dip
If you eat dairy, yogurt is one of the best ways to get more protein into your diet. Greek yogurt is packed with protein, which will help you fuel up for a workout. It also has other health benefits such as plenty of calcium, which will strengthen your bones. Eat it as-is or add fruit and nuts to create a delicious parfait.
If you want to switch up your snack game, turn your yogurt into dip by adding herbs such as dill. The new savory yogurt dip makes the perfect base for vegetables, which may not be packed with protein but are still very healthy for you.
If you want a tasty, protein-packed snack that will fuel you no matter where you are, then you can’t go wrong with energy bites. Energy bites are just small snacks shaped into balls that give you a burst of energy thanks to their protein content.
Energy bites get most of their protein from the nut butter that they use as a base (you can use almond butter or sunflower butter if you are allergic to peanut butter). Add in your choice of nuts, oats, or seeds, then scoop the energy bites into balls. Usually, you just need to chill them and then they’re ready to serve—no baking needed. These snacks are packed with protein and with sweet flavors without having too much sugar.
Chia pudding is a great, protein-packed sweet treat that is also vegan-friendly. Chia seeds are a proper superfood, with high calcium, manganese, and omega-3 fatty acid content in addition to protein. Soaking them in water or non-dairy milk for several hours yields a pudding-like mix that you can easily flavor with vanilla or chocolate.
Chia pudding proves that you can have high-protein snacks while following a plant-based diet.
Adding in high-protein snacks throughout your day is one of the easiest and most effective ways of leveraging your diet to improve your muscle definition. You can get more protein by turning to foods that are naturally high in protein, such as chia seeds, or adding whey powder and other supplements to your meals.