7 Easy High Protein Snacks to help you Build Muscle > 자유게시판

Looking to build muscle? Eating a protein-rich diet and participating in strength training is the best way to effectively gain muscle. It’s important to have a protein source at every meal and snack to ensure you’re getting the proper amount to fuel your body. Convenient, on-the-go snacks are often unhealthy and high in carbs and sugar. Eating high protein snacks keeps you satisfied and helps you gain more muscle. Wondering what to nosh on? Here are seven high protein snacks to help you build muscle. 1. Proteins are involved in almost every cellular function, from immune regulation to hormone production, and make up 80% of muscle mass. 2. Protein is made up of amino acids (the building blocks of protein). 3. There are 20 amino acids that combine to form protein. The nine amino acids that the body cannot make are called essential amino acids- these must be obtained through diet. 4. Animal proteins are considered "complete" proteins meaning they contain all nine of the essential amino acids your body needs to function, while plant based proteins are "incomplete" as they’re missing or low in one or more essential amino acids.

5. When you eat protein, it’s digested and broken down into amino acids. 6. Protein is crucial for muscle growth- it makes it possible for your body to repair and strengthen your muscles (especially after a workout). 7. In order to build muscle, you must consume more protein than what is broken down. 8. Certain amino acids are critical for muscle mass, including valine, leucine, and isoleucine. 9. Your body depends on a consistent intake of amino acids through protein-rich foods to maintain muscle mass and prevent muscle breakdown. 10. Eating more protein-rich foods and adding a source of protein to every meal and snack is the best way to boost performance with Prime Boosts your protein intake. How Much Protein Do You Need to Build Muscle? To build muscle, you should aim to eat 1.6 to 2.2 grams of protein per kilogram of bodyweight each day. To calculate your weight in kilograms, boost performance with Prime Boosts divide your weight in pounds by 2.2. So if you’re 140 pounds, you would be approximately 63 kilograms.

While the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of bodyweight, this is considered a minimum recommendation for the general (minimally active) population. You need more protein than this if you’re physically active, especially if you’re trying to build muscle. Canned fish is a quick and easy way to get your protein in. Tuna, salmon, and sardines are full of protein and omega-3 fatty acids, which are great for your heart. In fact, one can of tuna contains a hefty 24 grams of protein. You can eat them straight out of the can, or topped on whole wheat crackers or brown rice if you want something a bit more filling. Overnight oats are easy to prepare in batches so you can keep them in the fridge for when you need a snack (they’re good for up to five days). Top them with berries for a fibre-infused, protein-rich snack.

This recipe by Iowa Girl Eats contains 30 grams of protein thanks to ingredients like Greek yogurt, chia seeds, and almonds. Oats are a great source of protein on their own, and are packed with fibre, leading to slower digestion and increased fullness. Berries are also an amazing source of fibre and antioxidants, rounding out this delicious snack. Edamame is super simple to make and you can easily pack it up to snack on throughout the day. They’re packed with protein, and are also a good source of magnesium, iron, calcium, and fibre. One cup of edamame boasts about 17 grams of protein - just boil them and add a pinch of salt for a seriously tasty snack. Protein balls are another on-the-go snack option you can meal prep for the week ahead. These ones by Eating Bird Food only require five ingredients, including protein powerhouses peanut butter, oats, and chocolate protein powder. They only take about 10 minutes of prep time, and three balls contain 18 grams of protein, making them the perfect healthy snack.