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Having trouble finding a healthy snack that will be good to your tastebuds and your muscles? We’ve piled up some ideas including quick on the go snacks and recipe ideas as well to make during your meal prepping days!
Foods high in protein help your body repair fatigued muscles in able for them to grow. Not getting enough protein in your diet may cause your muscles to be more sore and exhausted after workouts. With adequate and quality protein foods, your muscles can heal and prepare for your next awesome workout!
Here’s a list of some quick high-protein foods to grab on your way out the door. (Below: F = Fat in grams; C = Carbohydrate in grams; P = Protein in grams)
- Tuna – Throw some tuna on a spinach salad with salsa and veggies! F5 C0 P25 (per 3 ounces)
- Cottage Cheese – 1/2 cup cottage cheese and 1/2 cup of your favorite fruit (sliced bananas for example) together for a great way to spice up the plain cottage cheese. F10 C8 P25 (per one cup)
- Peanuts – Make some homemade trail mix with peanuts. F36 C12 P19 (per half cup)
- Greek Yogurt – Add some toppings like mixed berries to spice up some vanilla yogurt. F7 C6 P17 (per about one cup or container)
- Edamame – Buy frozen, warm up in the microwave, add salt and pepper, and take them on the go! F8 C15 P17 (per cup)
- Hard-Boiled Eggs – Try taking two hard-boiled eggs and sprinkling them with a little bit of sea salt for taste. F5 C.6 P6 (per one egg)
- Almonds – Mix in a baggy with a small handful of dark chocolate chips to make your sweet tooth happy. F22.5 C10 P10 (per 1/2 cup)
- Peanut Butter – Eat by itself or spread on Ritz whole wheat crackers. F16 C6 P8 (per 2 tablespoons)
- Swiss Cheese – If you’re a cheese lover, this is the one to snack on for good protein gains. F8 C1.5 P8 (per slice)
- Jerky – Straight Up! F5 C2 P7 (per piece)
Have some more time on your hands for a protein snack creations? Here’s some yummy recipes with serious protein gains!
No-Bake Protein Energy Balls
What you need:
- 1 cup rolled oats
- 1/2 cup dark chocolate chips
- 1/2 cup almond butter
- 1/3 cup honey
- 1/2 cup Coconut and Dark Chocolate Chip Chia Flax Blend
- 1 tsp vanilla
- 3 scoops chocolate or vanilla whey protein
What to do:
- Combine all ingredients into a large mixing bowl
- Scoop and form into balls and place on a cookie sheet
- Refrigerate for 2-3 hours
- Enjoy!
Gains:
- Fat 13g Carbs 25g Protein 12g (per 15 energy balls)
Fruit Protein Shake
What you need:
- 2 handfulls of spinach
- 1 cup coconut milk
- 1/4 cup frozen banana
- 2 tsp raw honey
- 1 cup of your favorite fruit (I love this recipe with mixed berries-strawberries, blueberries, blackberries)
- 2 scoops whey protein of your choice
What you do:
- Add spinach, milk, and protein to blender first and blend until smooth
- Next, add fruit and honey until desired consistency
- Serve right away!
Gains:
- F9 C85 P55
Whey Pumpkin Muffins
What you need:
- 2 scoops vanilla whey protein
- 1 cup dry oats
- 1 1/4 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 2 egg whites
- 1/2 cup canned organic pumpkin
- 1/4 cup unsweetened applesauce
- Sugar-free sweetener (optional/of your choice)
What you do:
- Preheat oven to 350 F
- In a bowl, mix only protein, oats baking powder, baking soda and cinnamon
- In another bowl, mix the rest of the ingredients- egg whites, pumpkin, applesauce, and sweetener
- Combine all ingredients mixing well!
- Poor batter into muffin pans (greased) and bake 12-14 minutes
- Eat fresh, or save and warm up for a delicious indulgent snack during the week!
Gains:
- F2.3 C19 P17 (per 3 muffins)
Tips: Forgot to grab a snack and need to find one on the run? Stop by a nearby grocery store, Vitamin Shoppe etc and look for Lenny&Larry’s Complete Cookies or Cliff Bars. Perfect for a hungry tummy and aching muscles.
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