Regarding increasing strength and muscle mass, protein ranks as the most prevalent nutrient among athletes. A practical and healthy way to promote its consumption is through protein snacks.
Proteins not only allow muscle synthesis but also increase the satiety power. The most commonly used food sources are milk, eggs, whey, soybeans, and casein.
When you think of protein snacks, you have to combine different foods so that the protein is used to the maximum. For example, you are mixing cereals with dairy products to compensate for the missing amino acids in one food and the other.
In this article, we present the best options that will help a substantial increase in muscle mass. Keep reading so that these preparations are part of your menu.
Contents
What are proteins, and what is their function?
Proteins are the nutrients that transport nitrogenous substances necessary to repair and produce new cells. Among them are actin and myosin, the myofibrils responsible for muscle contraction. They also help synthesize essential compounds such as antibodies, enzymes, and hormones to maintain good health.
These nutrients are made up of amino acids, which are 20 in total. Nine are called essential since they must be supplied with the diet.
The same body can produce the other 11. But for a protein to be high quality, it must have all 20 amino acids, as is the case with egg white.How do proteins help build muscles?
Proteins in the body are constantly being made and broken down. In skeletal muscle, in response to exercise, protein exchange takes place.
One study found that exercise reversed the effects of aging, such as muscle atrophy, in older people. We were improving up to 50% muscle strength.
However, other authors have found controversy in using protein on strength and muscle mass. Although in high-performance athletes, it has been recommended to increase their intake by up to 2 or 3 times.The best protein snacks to increase muscle mass
Several snack options can be part of our diet, but not all of them are a source of high-quality protein. In addition, protein snacks can be combined with other nutrients to help maintain good health.
Below, we list the best snacks that will provide the amino acids to build muscle tissue and add nutrients and calories to the diet.
1. Fermented milk with chia
Chia is a pseudocereal native to Central America, recognized for its high protein levels: 15 to 25%. But it also contains omega-3 fat, antioxidants, fiber, vitamins, and many minerals. However, it lacks essential amino acids, such as lysine, threonine, and leucine.
For this reason, preparing it with fermented milk is suggested, which is a source of these amino acids and can compensate. So, this snack is straightforward to compose.
First, two tablespoons of chia seeds are hydrated with water for 2 hours. Then a cup of cold or room-temperature milk is added.
2. Tomato and tuna salad
Tuna contains 22% high-quality protein and a higher biological value than meat. Its content of essential amino acids is above that recommended by the FAO.
This simple recipe is like mixing a 120-gram portion of tuna with chopped fresh tomato. Add coriander or parsley to the salad and one teaspoon of olive oil. Accompany with cookies or a portion of whole wheat bread. If you don’t have fresh tuna, you can use canned.3. Nut-based energy bars
A combination of nuts is used as a base to make these bars. Nuts contain 20% protein of good biological value, omega three fat, B complex vitamins, and vitamin E.
You can make it without baking. Add 1/2 cup of almonds, one pinch of salt, and 1/2 cup of instant oats. Now stir.
Mix 1/2 cup of almond butter with 1/4 cup of honey and one teaspoon of coconut oil. Add to the nuts and mix well. Then you make portions of bars to use as a snack.
4. Quinoa, chicken, and basil salad
Quinoa is another pseudocereal that some recognize as a superfood. Its nutrients are concentrated, and it is consumed whole without processing.
The biological value of its protein is higher than that of wheat, rice, and corn. And comparable to that of meats, eggs, and milk.
Combined with chicken, it helps to enrich the protein intake in quantity and quality, becoming a snack with more than 15 grams of protein.
To prepare it, wash 1/4 cup of black and white quinoa and sauté it with a splash of oil in a casserole until it gives us a nutty smell. Then add twice as much water and boil for 15 minutes. Let it rest and strain.
Chop 1/2 tomato, 1/2 onion and combine with 1/2 can of corn. In a bowl, combine all the ingredients, mixing them with 1/4 of a sprig of basil, three tablespoons of shredded boiled chicken, and one tablespoon of feta cheese.
Add salt, oil, pepper, and vinegar as a seasoning to taste.
5. Omelette with chicken and goat cheese
The egg is the best option to eat, a snack high in protein and of the best quality. In addition, it is straightforward to prepare, and there is a wide variety of dishes in which we can use it. The omelet is a classic preparation full of flavor and nutritional benefits.
When we mix the egg with chicken and cheese, we further increase the protein content. Thus we guarantee the synthesis of muscle tissue.
Heat a nonstick skillet and brush with a small portion of olive oil. Beat two eggs and add salt and pepper to taste, with two tablespoons of liquid milk to make them fluffier.
Flip and add two tablespoons of shredded chicken and one tablespoon of goat cheese. Fold the omelet and seal it with another tablespoon of goat cheese until melted.
6. Greek yogurt with rolled oats
Greek yogurt is a dairy product more concentrated in protein than the traditional one. A 100-gram portion provides 10 grams of protein.
Oat flakes provide additional protein, although they are deficient in lysine. Mixing it with yogurt makes up for that deficiency. So we will have a high-quality snack.
7. Pumpkin seeds
Use a nonstick tray and add a drizzle of olive oil. Put 1 cup of pumpkin seeds and bake for 20 minutes, stirring every 5. Baking concentrates the proteins in the seeds, providing 12 grams for this serving. You can add a pinch of salt.
In addition, these seeds are a source of omega-3 fat, niacin, B complex, and minerals such as iron, zinc, and magnesium. Its value in insoluble fiber prevents constipation.
Guarantees the proper use of protein snacks
For protein snacks to increase muscle mass, there must be a balance in consuming the rest of the nutrients, including the calorie count. In this way, it is guaranteed that the protein is used to form muscle tissue and not for energy.