Diet, health & well-being, Lifestyle, muscle building
Top 10 High Protein Snacks to Build More Muscle
For many people, consuming enough protein per day can be a hassle. The key is to find healthy and great tasting foods that are low to moderate in calories yet high in protein. Increasing your daily protein intake is crucial for recovery and muscle building, as well as helping to enough satiation so that overeating can be prevented. Read on to find out about my top to high quality and high protein snacks.
1. Good Culture Cottage Cheese
Cottage cheese tops my list for several reasons. The first is that is is high in many essential nutrients while being very low in calories. A 1/2 serving size of Good Culture cottage cheese contains 2.5 g fat, 3 g carbs, and 14 g protein, all while only being 80 total calories. This makes cottage cheese an ideal weight loss food. In addition, research suggests that people who eat protein rich snacks before bedtime enjoy better muscle quality and high metabolism, due to much of cottage cheeses protein content coming from casein. Casein is a slow digesting protein that can take as a long as 8 hours to fully digest. Eating cottage cheese before bed means that you’d be getting a steady supply of protein being absorbed into the bloodstream while sleeping, helping to aid in muscle protein synthesis.
2. SimplyProtein Bars
These brand of Non GMO protein bars are completely plant based, yet still offer 12 grams of protein per bar. They are relatively low in calories, coming in at around 150-170 calories per bar. They are moderate in fat content at around 5-8 g of fat per serving, while only containing 2 g sugar per bar. More so, they contain all natural ingredients with no fillers or preservatives that would cause any gastrointestinal distress. Oh, and the taste is phenomenal! You can get a 12 pack consisting of 4 bars each of peanut butter chocolate, dark chocolate almond, and lemon coconut for just $17!
3. Seapoint Farms Dry Roasted Edamame
A very healthy and tasty way to add more protein into your diet is with dry roasted edamame. It’s much quicker and convenient to consume than having to prepare unshelled edamame from the grocery store freezer. Seapoint farms brand of edamame is Non GMO and comes with just two ingredients: soybeans and sea salt. It is gluten and cholesterol free, and is an excellent source of potassium and fiber. Lastly, edamame contains all the essential amino acids our bodies can’t produce, so it can help with muscle protein synthesis. Just a 1/3 cup serving contains 5 g of fat, 9 g carbs, 6 g of fiber, and 14 g protein, all while only having 130 calories.
4. Blue Diamond Low Sodium Almonds
Almonds are truly a superfood. They are one of the richest vitamin E containing foods on earth, and are also rich in riboflavin, phosphorus, magnesium, and copper. Nearly all of almonds fats are unsaturated, as 14 out of 16 are either monounsaturated or polyunsaturated fats in Blue Diamonds brand of almonds. Unsaturated fats have been proven to be heart healthy, and lower triglyceride and LDL cholesterol levels. A 1/4 cup serving contains 6 g protein and a modest 170 calories. They are rated 4.8 out of 5 stars on amazon, so you know they are a very reputable brand with great taste. A 40 oz bag can be bought for just $11 using the link below.
5. IWON Organics White Cheddar Popcorn
Many people view popcorn as unhealthy, but that’s only because most of us think of the movie popcorn that are drenched in butter and salt. Take away the high butter and salt concentrations and popcorn itself is actually pretty healthy. IWON organics popcorn is all natural, as is it mainly made with coconut oil, pea protein and whey seasoning, and sea salt. A 3 cup serving of this popcorn contains 5 g fat, 16 g protein, 3 g fiber, 5 g protein, and 150 total calories.
6. Organic Green Lentils by Whole Foods
While many may not view lentils as a snack food, by themselves they can still be great to have in between meals to keep you satiated. A 1/4 cup serving dry yields 1/2 cup cooked, and contains 170 total calories, only 1 g fat, 31 g carbs, and 11 g protein. They are rich in iron and potassium, coming in at 10 & 15% of the recommended daily intake. Lentils are comprised of complex carbohydrates, meaning they are high in fiber( whopping 8 g per serving for these lentils), and are released slowly into the bloodstream, providing stable energy release for hours.
7. Jack Link’s Teriyaki Beef Jerky
Beef jerky is easily one of the healthiest snacks out there. Since this jerky is so lean, its very low in fat and calories, yet high in protein. A 1 oz serving contains only 80 calories and 1.5 g fat, but 11 g protein. It is made with 100% beef, and is free from MSG and nitrates. Jack Links is one of the very best brands out there, both in terms of taste and quality.
8. Organic Quinoa by BetterBodyFoods
This brand of quinoa is USDA organic and Non GMO. It is a complete plant protein, meaning it contains all 9 essential amino acids. Quinoa is very low on the glycemic index, meaning it doesn’t spike blood sugar levels. This makes it ideal for those with diabetes. A 1/4 cup serving dry yields 1/2 cup cooked, and contains 170 calories, 2.5 g fat, 29 g complex carbs, 3 g fiber, and 6 g protein. A 15 serving container on Amazon can be bought for just $8
9. Julian Bakery ProGranola Vanilla Clusters
This is the lowest calorie and highest protein granola I’ve found to date, as a 1/2 cup serving contains only 83 caloroes, but 12 g protein. This makes it a superb choice for those desiring weight loss. This granola also contains an eye-popping 15 g of dietary fiber, which of over 1/2 the recommended daily intake per day! It is made primarily from pea protein isolate, tapioca fiber, and an assortment of organic seeds. It also contains probiotics to help with digestion
10. Oikos Triple Zero Greek Yogurt
Last but certainly not least, Oikos triple zero Greek yogurts macro distribution makes it very ideal for those desiring weight loss and muscle building.A 1 cup serving contains 120 calories, 0 g fat, around 12-15 g carbs, and 15 g protein. It can be paired with granola for an extra protein boost. It is a very rich source of probiotics, so it is great for increasing gut health. Greek yogurt also contains all 9 of the essential amino acids. Greek yogurt truly is a powerfood.
Final thoughts
Getting in adequate daily protein intake doesn’t have to be hard, you just have to pick the right foods. These 10 snacks mentioned above are a great starting point. Remember, protein serves more purpose than for just building muscle; many necessary functions in the body require adequate protein. If you have any questions on this article or in general, feel free to contact me.