Enjoy these snacks on the go. These Protein Rich healthy snacks have more protein than a protein bar.
- Unsweetened oatmeal and nut cookies
- Homemade chocolate and almond protein bars
- Fitness chocolates
- Oat and nut fitness bars
- Bean snack
- Roasted chickpeas
- Roasted pumpkin seeds
- Yogurt with sunflower seeds
- Light gouda cheese
- Milk with Spirulina
- Milk and banana shake
- Stuffed loin
- Turkey breast
- Natural tuna
- Serrano ham
- Toast with peanut cream
- Soy milk with wheat germ
- Wholemeal bread with tofu
First, let us get to know the protein bars a little better. They usually contain between 20 and 30 grams of protein per bar. They also include all kinds of substances: from sugars such as glucose syrup, sucrose or fructose, butter, palm oil, added vitamins and trace elements, among other things.
It should be noted that the availability of these nutrients in protein bars is not supported by scientific evidence. Some studies indicate that the “biofortification” of these types of supplements or foods (specifically, supplement bars and tablets) does not affect nutrition.
In other words, of all these nutrients, we assimilate a few. These bars also add fiber, although the most abundant component, in proportion, is usually some kind of sugar. We detailed the composition of some commercial bars some time ago.
Now let us look at some of the highest protein foods available naturally and readily. We can get them in any supermarket, and their content per serving has more and better-quality proteins than those of the bars.
Unsweetened oatmeal and nut cookies
Oats are one of the cereals that contain the most protein, although this only corresponds to 12 grams per 100. On the other hand, nuts are also a great source of protein, like almonds, with 18.7 grams per 100.
Homemade chocolate and almond protein bars
The bars are in our lives, and we cannot help but remember them when we think of protein. All right, but better if we make them ourselves. Dare we? This simple healthy recipe takes advantage of the protein in cocoa, peanuts, and almonds to make a snack with a large amount of protein, much more than commercial protein bars.
Taking advantage of the sweet taste of dates and, again, the high availability of oat proteins, in addition to nuts, these chocolates contain neither added sugars nor flour and provide a large amount of protein. To this, we add the protein of milk, which we can replace with that of soya drink, and we will have an extremely healthy snack and a perfect substitute for a protein bar.
Oat and nut fitness bars
By playing with the nuts and oats, we can make an incredible number of healthy recipes. One example is these oat and nut bars, which contain a lot of nuts and almonds, with a lot of protein with high bioavailability, and a lot of fiber.
This legume is of exceptional protein quality, with high natural fiber content and a large quantity of highly bioavailable mineral salts and vitamins. Only 100 g of beans contain more than 20 g of high-quality vegetable protein. A portion of beans is well over 100 gr. An example of snacks is these little black bean and couscous snacks, although we can also eat them in a stew, or in medallions and hamburgers that we can easily transport.
If we prefer to opt for a smaller snack, these seasoned and roasted chickpeas are perfect. With 19 grams of protein per 100, a lot of fiber and straightforward preparation, these chickpeas can be a great companion for snacking.
Roasted pumpkin seeds
Pumpkin seeds, in addition to containing a large amount of fiber, also have an impressive concentration of vegetable protein, reaching 24 grams per 100. This food can be prepared to make a delicious snack, roasting and flavoring easily. Another healthier option than a protein bar.
Yogurt with sunflower seeds
Natural yogurt with a spoonful of sunflower seeds can offer us about 8 grams of quality protein accompanied by proper nutrients and natural sugars that also stimulate muscle anabolism.
Light gouda cheese
A couple of slices of light gouda cheese or the equivalent of 50 grams can provide 12 grams of quality protein, potassium, calcium and other essential minerals for the body.
Milk with Spirulina
If we combine a glass of milk with 1 spoonful of dried Spirulina, we will obtain a snack easy to ingest that contributes 16 grams of quality proteins and, also, proper nutrients for the organism.
Milk and banana shake
Combining a glass of milk with a banana in the blender, we can achieve a snack of 8 grams of protein, with natural sugars that also stimulate hypertrophy and useful minerals as well as vitamins that our body needs.
About three slices of stuffed loin or the equivalent of 50 grams can provide** 16 grams of quality protein** to the body as well as iron and potassium that our muscles will appreciate.
About 50 grams of turkey breast can offer extraordinarily little fat with quality protein in amounts of about 12 grams. You can eat it alone or as part of a snack.
A can of approximately 56 grams of tuna can provide about 15 grams of quality protein to the body, potassium, calcium and sodium that help hydrate and promote the proper functioning of the neuromuscular system.
Three slices of Serrano ham will provide your body with quality protein in quantities of around 9 grams. If you manage to find a reduced-sodium version much better for your body.
Toast with peanut cream
Spreading two slices of whole meal bread with a spoonful of peanut cream each, we will achieve a snack of 15 grams of protein, satiety and good fats as well as other nutrients that our muscles will appreciate.
50 grams of seitan that you can consume only after it has been grilled or as part of a simple snack will provide your body with 10 grams of protein.
Soy milk with wheat germ
If we place 4 spoonful’s of wheat germ in a 200 ml glass of soya milk, we will achieve a simple snack to drink that provides 16 grams of vegetable protein.
Wholemeal bread with tofu
Two slices of whole meal bread, toasted or not, can be accompanied by 50 grams of tofu to achieve a snack of 9 grams of Vegetable protein only.
A handful of just 30 grams of peanuts can provide 8 grams of vegetable protein, good fats and a variety of minerals that our muscles use to function correctly.
protein rich snacks
Remember that these snacks can be consumed not only at the end of your workout but also in the mid-morning or mid-afternoon to achieve the recommended daily allowance of between 1.3 and 1.8 grams of protein per kilogram of weight per day.
Also, do not forget that this is all that matters. Therefore, these snacks should be included in a healthy and adequately planned diet to provide the necessary calories as well as enough protein and other nutrients that your muscles will use to grow.
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