Proteins are found in every living cell of our body, so it only makes sense to provide our body with the necessary amount it needs to function. Whether you’re trying to pack on lean muscle, lose fat, or simply have a healthier diet, high protein snacks are a great way to meet your daily goal.
Top 6 High Protein Snacks
If you’re trying to gain muscle or lose fat, your goal should be 1 gram of protein per pound of body mass. If you think that’s too much, you can also try 1 gram of protein per 1 pound of lean body mass. All of these great high protein snacks are portable and practical, so you can eat them whether you’re at home, at the office, or on the go.
1. Whey Protein Shake
Whey protein is very high in protein as well as bio availability. Basically that means that it’s absorbed and used by your body really quickly.Whey protein powders come in many different flavors, and most have roughly 23 grams of protein per scoop, and little to no carbohydrates and fat.
If you’re trying to cut down on calories, you can mix most whey protein powders with water and it still tastes great.If you’re trying to gain muscle, you can mix it with milk for extra protein and calories. You can also add things like bananas, blueberries, strawberries, and oats for additional carbohydrates for a great post-workout shake.
2. Greek Yogurt and Cottage Cheese
Greek yogurt and cottage cheese mixed with some optional fruits are a great tasting, high protein snack.
Greek yogurt is unlike regular yogurt as it is thicker,and much higher in protein, due to the high amount of casein protein from how it is made.
Casein protein is basically a slow releasing protein, good for keeping you feel and supplying your muscles with a constant stream of protein. Just read the nutritional label for the protein amount in greek yogurt and cottage cheese as it varies by brand.
3. Protein Bars
Protein bars as a high protein snack are convenient and packed with protein, but not all are the same. Some protein bars are very high in carbohydrates and fat, so pick accordingly. They usually have around 20 grams of protein from whey protein per bar, but it varies by brand.
Quest Bars by Quest Nutrition make some great protein bars, with 20 grams of protein and only 4 (non-fiber) carbs.
Tuna is a very high source of protein, with roughly 25 grams of protein per can. It’s also very low in calories (around 110 calories), and basically fat free.
This gives you a little room to add in some low-fat mayonnaise if you want to make a sandwich as well, but go easy! You can eat it either straight out of the can, in a sandwich, a salad, or your own creation!
5. Hard Boiled Eggs
Hard boiled eggs are a great source of protein, also with a high bio-availability like whey protein. A whole boiled large egg is roughly 6-7 grams of protein, and only 77 calories. The fats from eggs are healthy for you, but if you want to cut down on the extra fat and cholesterol, you can take out the yolk.
There is nothing wrong with eating the yolk though, as long as you keep the rest of your diet free of junk food – read more.
6. Nuts and Seeds
Although nuts and seeds are a good high protein snack, they’re also high in calories. Nuts and seeds are primarily composed of good, healthy fats with added protein. They can be addictive, but as long as you control your servings you should be fine. They’re also great to eat for controlling hunger, as mentioned in this article.
Remember, just another handful of almonds can mean an extra small handful of almonds or other nuts can be an extra hundred calories. Click here for more about the calories, fat, and protein in nuts and seeds.?>