Snacks are one of those things, they are extremely enjoyable and yet aggravating at the same time when you walk over to your pantry and all you can find is crackers. You munch on a few and you're up looking for more! What a pain. Yet when we have delicious snacks already made they can be what gets us through that last hour of mind numbing work.
Snacks can serve a purpose greater than enjoyment and frustration though! They can tide us over until supper so we have the energy to even make supper, and prevent us from eating foods that might not line up with our goals.
They can be an integral part of strategizing your muscle gains after curling some iron. A high protein snack can fast track you to building more lean mass after hitting the gym. Your body will use that protein from your snack wisely to help repair and grow the muscles that you worked that day.
Timing is important when it comes to building muscle. Aiming to have your high protein snack after your workout (not before!) will give you your bang for your buck. After all, you've worked SO hard at the gym, let's help your body build as much muscle as it can. So unlike popular belief, the protein intake window after a workout is more of a door than a window, a 24hr window of muscle growth. Not that you shouldn't have your protein shake right after, please do! It's a convenient way to give you a head start. As long as you are spacing out meals and snacks containing protein every 3-4 hours after your workout you are optimizing it.
Magic formula for a high protein snack of course varies. The general rule of thumb if you are trying to gain muscle however, is to aim for at least 10g and up to 30g. You are maximizing and optimizing your muscle growth by shooting high at the 30g protein mark.
What are my options you might be asking? Well there are a few easy high protein snack options like 0% m.f. Greek yogurt, cottage cheese, ultrafiltered high protein milk, edamame, protein drinks like premier protein or a protein shake, beef jerky (but watch the salt!), and canned tuna. It can look something like this:
- 85g flavoured canned tuna + 4 crackers
- 1 cup plain low fat Greek yogurt + 1/2 cup fruit (if you don't like plain, don't sweat it and go for sweetened!)
- 1 cup cottage cheese
- 1 cup edamame + a few pieces of jerky
If you need something even easier then a protein supplement is also a good option, like I said, you've worked so hard you may as well do yourself a favour and optimize your muscle growth with a high protein snack!
Lemon pepper tuna and crackers are one of my go to snacks! It's super quick and simple to pack and eat on the go.
