Eating at set times may be difficult if you’re constantly on the go. You can try eating some healthy snacks in between meals, but many popular snacks on the market today are loaded with processed carbohydrates and sugar, which may make you hungrier than before.
For a health enthusiast, a candy bar is not the best choice for a healthy snack.
Filling, Satisfying, and High In Protein
You need a snack that will satisfy your sweet tooth while benefiting your muscles. The best bodybuilding snacks are filling, satisfying, and high in protein.
Protein makes you feel full because it stimulates hormones that make you feel satisfied, slow digestion, and helps maintain stable blood sugar levels.
Here are 15 snacks that will keep you fueled with the protein your body requires to grow muscle all day.
The 15 Best High Protein Snacks For Muscle Gain
1. Hard-Boiled Eggs
13g Protein / 100 grams
As any bodybuilder knows, staying properly fueled is essential for maintaining optimal performance. That’s why hard-boiled eggs make an ideal snack for on-the-go bodybuilders.
Not only are they packed with protein, but they’re also easy to transport and don’t require refrigeration. They can be eaten without utensils, making them a perfect option for when you’re on the go.
Hard-boiled eggs are a great source of fuel for bodybuilders, and they’re an easy way to make sure you’re getting the nutrients you need to perform your best.
2. Pumpkin Seeds
19g Protein / 100 grams
Pumpkin seeds are a great option if you’re looking for a nutritious snack to help you power through your workout. Pumpkin seeds are packed with protein and healthy fats, making them perfect for bodybuilders looking to build muscle.
In addition, the magnesium in pumpkin seeds can help to reduce inflammation and improve blood flow.
And because they’re easy to carry and don’t require refrigeration, pumpkin seeds are a convenient snack to have on the go.
So next time you’re heading to the gym, be sure to grab a handful of pumpkin seeds to keep your energy levels up.
21g Protein / 100 grams
Almonds are an excellent snack for bodybuilders on the go. Their high protein and healthy fat content help to support muscle growth, and their portability makes them easy to take with you wherever you go.
Plus, almonds are a good source of vitamins and minerals, including magnesium, which is essential for healthy bones and muscles.
Additionally, almonds are a good source of fiber, which helps to keep you feeling full and satisfied between meals. Best of all, they are easy to grab and go – no need for packing a lot of separate snacks with you on the road.
Simply toss a handful of almonds into your gym bag or suitcase, and you’ll have a nutritious snack to help fuel your workout or travel day.
Whether you’re looking for a quick snack before hitting the gym or a nutritious way to refuel after a workout, almonds are a great choice.
4. Beef Jerky
33g Protein / 100 grams
Stocking up on high-quality beef jerky is a smart move if you’re looking for a portable, high-protein snack that doesn’t need to be kept cold or cooked. You can enjoy the health benefits of meat in a very convenient format.
Check the label to make sure you’re not getting too much of anything besides beef jerky when you buy it. This includes preservatives, sodium, sugar, and nitrates.
Some beef jerky brands are extremely high in sodium, with just a few slices providing a significant portion of the daily intake.
While a little bit of sodium here and there isn’t going to hurt you, you could end up with a lot more if you eat a lot of jerkies.
Pork and turkey jerky offer alternatives to traditional beef jerky while still providing a good source of protein. If you’re watching your red meat intake but craving the jerky experience, turkey jerky is a great substitute.
5. Edamame Beans
11g Protein / 100 grams
Edamame beans are a great source of plant-based protein, making them perfect for vegan bodybuilders or anyone looking for a healthy snack. They are young soybeans sold in their whole form, typically already cooked and frozen.
If you want to reheat them, you can do so by microwaving them or boiling them in salted water for a few minutes. They’re convenient to bring along as a snack because they don’t require any cooking on the go. All that’s needed is some time to thaw out.
They are more nutritious than mature soybeans due to their higher protein and lower fat content. They are low in fat and high in protein, making them a great choice for bodybuilders on the go.
Besides providing a wealth of essential nutrients like iron, calcium, and magnesium, edamame beans are a fantastic fiber source. They are great on their own, but they also make great additions to salads, stir-fries, and soups.
Edamame beans are a great protein-rich snack that won’t add extra fat to the diet for on-the-go bodybuilders.
6. Roasted Chickpeas
19g Protein / 100 grams
Chickpeas are an excellent source of protein, fiber, and complex carbohydrates, making them nutrient-dense food that should be included in your diet.
When consumed in moderation, they have the potential to be a nutritious snack for bodybuilders who are searching for a fast and simple method to fuel their workout.
Chickpeas that have been roasted are especially beneficial because, despite having a low fat and calorie content, they have a high protein and fiber content. In addition, they are an excellent source of vital vitamins and minerals, including zinc, iron, and folate.
Because of these factors, roasted chickpeas are an excellent choice for a bodybuilder’s snack either before or after a workout when they are trying to increase their muscle mass and improve their performance.
7. Mozzarella Sticks
15g Protein / 100 grams
Sticks of mozzarella cheese are a convenient and delicious option for bodybuilders looking for a snack to take on the go. They do not require any utensils for consumption and are simple to transport.
Protein and calcium are two nutrients that are essential for bodybuilders, and mozzarella sticks are an excellent source of both of these nutrients.
In addition to assisting in developing and repairing muscle tissue, the protein and calcium found in mozzarella sticks both work to keep bones healthy and strong.
In addition, mozzarella sticks are low in fat and calories, making them an excellent snack option for bodybuilders attempting to maintain a leaner physique.
8. Cottage Cheese
11g Protein / 100 grams
Cottage cheese has long been a popular snack for bodybuilders and athletes. It is a rich source of protein and calcium and is relatively low in calories. Cottage cheese is also easy to digest and a good energy source.
Additionally, cottage cheese contains casein, a type of slow-acting protein that can help to build muscle mass. For these reasons, cottage cheese makes an ideal snack for bodybuilders and other athletes who are looking to gain muscle mass or improve their athletic performance.
Cottage cheese is generally available in two forms: dry and wet curd.
Dry curd cottage cheese has a crumbly texture and a slightly sour taste, while wet curd cottage cheese is creamier and milder in flavor.
Most bodybuilders prefer dry curd cottage cheese, as it contains more protein and less fat.
Cottage cheese can be eaten plain or flavored with fruit, spices, or other toppings. It can also be used in recipes such as smoothies, pancakes, and pasta dishes.
9. Protein Bars
25g Protein / 100 grams
For many people, protein bars are a convenient and healthy snack option. They come in a variety of flavors, they’re easy to transport, and they provide the body with a good source of protein.
But for bodybuilders, protein bars can be an essential part of their diet. When bodybuilders are working out, their muscles are actually breaking down.
In order to repair the muscles and build new muscle tissue, the body needs a high level of protein. Protein bars can help to provide the body with the protein it needs to recover from a workout and build new muscle.
In addition, protein bars are often high in other nutrients, such as vitamins and minerals, which can help to support overall health.
For bodybuilders, protein bars can be a convenient and nutritious way to get the nutrients they need to perform at their best.
10. Peanuts and Peanut Butter
26g Protein / 100 grams
Peanuts and peanut butter are excellent sources of protein and convenient snack options for bodybuilders who are constantly on the move.
Peanuts are an excellent source of many necessary nutrients, including magnesium, potassium, and vitamin E. Peanut butter is an excellent source of healthy fats, which are necessary for preserving one’s level of energy and preventing the breakdown of one’s muscle tissue.
Peanut butter also has arginine, a type of protein that has been shown to stimulate the growth of muscle tissue and is found in peanut butter.
When selecting a peanut butter for bodybuilders, it is important to look for one that is high in protein but has a low amount of sugar.
Natural peanut butter is an excellent choice because, in comparison to other kinds of peanut butter, they typically contain a lower total number of additional ingredients.
11. Whey Protein Shake
50g Protein / 100 grams
Since a long time ago, whey protein has been a popular supplement among people who go to the gym. It is also an excellent source of protein for smoothies in the world of wellness.
As a byproduct of the production of dairy products like cheese and yogurt, whey protein is one of the two types of proteins that can be found in dairy products, the other type being casein.
A single scoop of protein powder will typically provide you with somewhere in the range of 20-25 grams of protein. Combine it with one cup of milk, and you’ll get an additional 10 grams of protein on top of that!
12. Greek Yogurt
10g Protein / 100 grams
A high-protein bodybuilding snack, Greek yogurt is ideal. Greek yogurt comes in a wide variety of flavors and textures, from low-fat to full-fat and everything in between. There are many yogurts available that do not contain lactose, so even people with lactose intolerance can enjoy them.
Greek yogurt contains 10 grams of muscle-building protein per 100 grams, in addition to significant amounts of selenium and several B vitamins, including B2, B6, and B12.
Greek yogurt’s protein is mostly casein, which is digested slowly and delivers amino acids to your muscles for hours.
It’s not just that Greek yogurt helps you bulk up; it’s also great for your bones. Greek yogurt is a great complement to weightlifting for boosting bone health, according to studies.
Full-fat, low-fat, and fat-free options are all available. The only real difference is that one has a higher fat and calorie content, while the other has the same effect on muscle gain.
13. Pepperoni Sticks
26.7g Protein / 100 grams
You probably do not consider sausages to be a bodybuilding food, and you would be correct in that assumption because they are not.
On the other hand, a couple of pepperoni sticks can provide you with a sufficient amount of protein in a package that is easy to carry.
Because the protein comes from pork or beef, or both, both of which are excellent proteins for building muscle, the quality of the protein is very high.
If you’re looking for a “clean” source of protein, though, you probably shouldn’t go for the pepperoni sticks. They typically contain additives and are high in sodium and saturated fat, in addition to having a high-calorie count.
Pepperoni sticks are a good snack for bodybuilders to have on hand when they are in the bulking phase of their training, but they aren’t the best choice when they are in the cutting phase.
Because unopened pepperoni sticks do not need to be refrigerated, they are an excellent choice for a snack that can be eaten on the go.
14. Canned Tuna
25.5g Protein / 100 grams
Tuna is a species of fish that lives in salt water and is consumed frequently for its high protein content. Including tuna in its canned form in your diet is a practical way to increase your consumption of this nutritious food.
It is a rich source of omega-3 fatty acids, the consumption of which has been shown to improve overall cardiovascular health. In addition, canned tuna is an excellent source of the cell-protecting mineral selenium, which helps to prevent damage to the body’s cells.
Mercury is a toxic element that has the potential to build up in the body over time. Canned tuna may contain mercury, which is one of the disadvantages of eating canned tuna.
However, the amount of mercury that is typically found in canned tuna is relatively low, and the positive effects that consuming this food has on one’s health outweigh the potential negatives.
When shopping for canned tuna, it is best to look for brands that use wild-caught fish rather than farm-raised fish because the former tend to have lower mercury levels.
In addition, if you want to reduce the number of calories and fat in your meal, choose tuna that has been packed in water rather than oil this will help to keep the calorie and fat content down.
15. Overnight Oats
Overnight oats are the answer if you’re looking for a breakfast or snack that requires little effort, is very healthy, and has a high protein content; you’ve found it with overnight oats.
Oats that have been soaked overnight make for a snack that is both healthy and easy to consume on the go. Just pour the desired amount of oats, milk (dairy or plant-based), yogurt, and toppings into a container and mix everything together. After that, place it in the refrigerator overnight.
A scrumptious and satiating snack that is already prepared for you will be waiting for you in the morning. Because they are so rich in fiber and protein, oats are an outstanding option for a snack to have in the middle of the morning or in the afternoon.
They also have an incredible amount of versatility, as you can create your own unique combination of toppings to suit your individual preferences. Overnight oats are sure to satisfy your cravings, regardless of whether you want something sweet or savory to eat with them.
Any serious bodybuilder knows how difficult it can be to meet the nutritional needs of their muscles while also fitting in everything else life throws at them.
Consuming protein-rich snacks between meals is an excellent way to maintain a steady supply of nutrients even when you’re too busy to sit down for a full meal.
Fruits and berries are a great way to add fiber and micronutrients, so feel free to add whatever you like. While berries might make a mess while you’re out and about, other fruits like bananas, oranges, apples, and pears can be purchased pre-packaged and ready to go.