Protein-rich snacks

protein-rich snacks

With protein-rich snacks you help the body with important amino acids. These are the building blocks of your body and maintain muscle tissue. Important for athletes, but also for dieters, the elderly, pregnant women and anyone who wants to stay strong and fit.

Proteins provide calories and amino acids. Body cells depend on amino acids: these are indispensable building blocks. Animal proteins can be found in chicken, eggs, meat, fresh milk and dairy products. Vegetable proteins are mainly found in grain products, nuts, legumes and bread.

In this article you will find tasty, healthy and handy snacks to ensure that you get enough protein.

A lack of proteins

Some people have to deal with a protein deficiency. This is especially common in developing countries, but also among vegetarians and vegans. In the long run, a protein deficiency causes muscle breakdown. In severe cases, this can even lead to fatty liver, swollen skin and hair loss. In addition, there is a greater risk of bone fractures.

Proteins help the body recover after exercise

For athletes and especially those who do strength training, proteins are extremely important. They help with muscle growth, increasing muscle mass.

The tastiest protein-rich snacks

It’s not always easy to find protein-rich foods. Protein-rich snacks are especially ideal right before a workout or training. After training, it is more important to replenish the carbohydrate deficit. View the tastiest protein-rich snacks. Handy to make yourself or take with you.

Nut bread (10.15 grams of protein)

Per 100 grams of nut bread you get 10.15 grams of protein. Nuts are known to contain a lot of protein, but nut bread is even more delicious.

Pumpkin seeds (19 grams of protein)

In a handy format and always nice to snack on: pumpkin seeds. These contain no less than 19 grams of protein per 100 grams. With regard to calories, it is not that bad: 345 kcal per 100 grams. This is less than in biscuit, chocolate or pastry.

Protein shake (20 – 25 grams of protein)

A protein shake is packed with… protein! It contains only 1.4 grams of carbohydrates and 110 kcal per shake. The amount of proteins is about 90 grams of proteins per 100 grams of product. In practice, this comes down to 23 grams of protein per shake. Ideal for strength athletes, athletes or when recovering from illness. A protein shake is quick to prepare and contains no sugars. It dissolves instantly in different liquids and is also available in different flavors.

Boiled egg (13 grams of protein)

If you want to increase your protein intake during the day, a boiled egg is a great way. Easy and a quick snack with about 13 grams of protein each. For athletes: Use two and you’ll have your protein needs for the next few hours.

Student oats (14 grams of protein)

Student oats also contain a fair amount of protein. This is a mix of nuts, raisins, currants and other dried fruits. You can easily take a bag of student oats with you to work or school. Always a tasty protein-rich snack for at home or on the go.

Low-fat cottage cheese (8.5 – 10 grams of proteins)

Cottage cheese contains a relatively high protein content; about 8.5 – 10 grams per 100 grams. Opt for the lean version to avoid unnecessary fat intake and flavor with, for example, some fresh fruit. An indispensable snack for the strength athlete!

mackerel sandwich (20 grams of proteins)

Fish is healthy and packed with protein. This applies to most fish species. Our favorite is a mackerel sandwich. Mackerel contains about 18 grams of protein per 100 grams and therefore provides a solid supply of your protein needs.

Protein bar (20 grams of proteins)

Protein bars are also a tasty protein-rich snack. With about 20 grams of protein you get a big protein boost. The bars sometimes contain quite a bit of sugar, so that is something to take into account.

Cheese board (25 grams of protein)

In the overview protein-rich snacks also the cheese board. Cheese contains no less than 25 grams of protein per 100 grams of cheese. Make sure you choose 30+ cheese, otherwise it will contain less protein.

In addition, cheese is a product that contains a relatively large amount of fat, so as a fanatic athlete you probably want to leave that alone.

Peanut butter (25 grams)

Together with cheese, peanut butter is a real protein bomb. It’s not for nothing that strength trainers regularly eat a peanut butter sandwich or even better: just a spoonful of peanut butter. You get 25 grams of protein per 100 grams of peanut butter. To give you an idea: a slice of bread contains about 15-20 grams of peanut butter. This is good for 5 grams of protein.

How much protein do I need?

An adult needs 0.8 grams of protein per kilogram of body weight daily. When you exercise intensively, you need 1.4 to 1.7 grams per kilogram of body weight. Only top athletes need even more protein. Keep in mind that your body can only process a maximum amount of protein. Eating more protein does not ensure faster recovery.
If you do strength training and want to consume maximum protein, divide the portions into 20 to 30 grams at a time.

Want to know exactly how much protein you need? Stick to the following formula:

  • Moderately active: body weight x 0.8
  • Sporty: body weight x 1.4
  • Intensive exerciser: body weight x 1.7
  • Regular strength training: body weight x 2.2
  • Professional bodybuilder: body weight x 2.8

Thanks to the above formula, you know exactly how much protein you need per day. For pregnant women or recovery after illness, it is advisable to temporarily take a little more protein. Protein-rich snacks can help with this.

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