Dan’s Top 10 Muscle Building Snacks
1: Yogurt with whey protein and berries
Depending on your goals, shoot for an all-natural yogurt. Reason being is that it will still hold all the nutrients, a nice thick yogurt will have a high protein content. The whey and casein (types of protein) in the milk will drip feed the body with essential amino acids. Yogurt is also rich in calcium and vitamin D and has good satiety levels, which will help you feel fuller for longer. Adding whey protein will also help to boost the total amount of protein in the snack and the berries will add extra nutrients and antioxidants, to help nourish the body. If you wanted to add extra calories in this snack then adding some dark chocolate, nuts or flaxseed/linseed would do the trick.
2: Dark chocolate
Snacking on dark chocolate will help satisfy that sweet tooth, it’s also full of antioxidants, vitamins and minerals Couple this with a piece of fruit and you have a tasty but healthy snack to keep you going. There are some studies out there to suggest that dark chocolate can reduce blood pressure and decrease the risk of cardiovascular disease. You can check the meta-analysis out, here: Benefits of dark chocolate.
Smoothies are a great way of getting some awesome nutrients in and you can make them just how you like it. The beauty of a smoothie is that if you’re trying to pack some muscle on, you can add as much as you like in there to add calories to it. For example, using whole milk with a banana and nuts will certainly help to make it more calorific.
4: Protein bar and fruit
This is a great go to snack if you’re busy and on the go. I love a good protein bar. It’s a great way of having something that is in line with your goals, but is also sweet tasting. Add an apple in there or some berries and that will help bulk the snack up a little, whilst giving you some extra nutrition. Just be mindful that some protein bars can have just as much sugar in them as a chocolate bar. Quest or Grenade bars are a good option.
Along with having a great fat / protein profile, several nuts are among the dietary plants that have the highest amount of antioxidants. Walnuts, pecans and chestnuts have the highest amount of antioxidants out of the tree nuts. They’re great addition to any snack and high in energy if you struggle to get enough calories in.
Oats, milk / water and protein. An awesome snack for muscle building. You can add some extras to this, to pack it out and add additional nutrition to the snack. This will help you feel full for a good couple of hours. If you’re short on time, then knock this up before you go to bed and it’s ready for you the next day, result!
7: Rice cakes and peanut butter
Quick, easy on the go snack, that needs no skill in making. There’s not a great deal in terms of nutrition with this snack, but you could always add fruit to this, or just make sure you get your nutrition in your other meals and snacks.
8: ‘Live Free Pure’ Asda pots
Dairy and gluten free, with some awesome nutrition. These can have around 16-23g of protein per pot and are around 350kcals. They only take a couple of minutes in the microwave or heated up in the pan, a great snack between meals, especially if you want something hot.
9: Arla pots
Quick and easy, grab them from the supermarket. These bad boys have 20g protein in. To pack this out you could have some rice cakes, a handful of nuts or a piece of fruit with them too. Tasty!
10: Protein pancakes
A formidable weapon to have in your arsenal of snacks. Eggs, flour, milk, whey protein and a touch of baking powder. Whip up like batter and pour into frying pan. These will have you feeling full for hours. Add fruit for extra nutrients (always a priority!). A banana with some honey added along with this as extra carbs would be beneficial.
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