Busy lives, fast days, and little time for self-care tend to be a tough combination for maintaining proper macros for a lean body. However, having delicious on the go treats loaded with protein can be a great way to nourish the body for muscle recovery. Keep reading for your ultimate guide to healthy protein snacks, so you can maintain muscle recovery and support energy.
What are the Benefits of Protein?
The amount of protein needed each day varies on many factors. Generally, active adults require more protein than the non-active or sedentary person. In addition, the Recommended Daily Allowance (RDA) suggests adults should consume 0.8 grams of protein per kilogram of bodyweight. Regardless of your activity levels, consuming protein snacks on the go may help to support various parts of a healthy lifestyle including the following:
- Antibody Production. Consuming adequate protein each day can help to support the body’s ability to produce antibodies. Antibodies are specialized proteins that are created to detect illnesses and foreign compounds that may enter the body.
- Supports Recovery. The consumption of protein is notorious for muscle recovery and repair. Most complete protein foods and supplements contain a wide combination of amino acids that are used to support the body’s repairing process.
- Supports Appetite Control. Natural protein options such as meats, protein bars, and shakes may help to support appetite control between meals.
- Supports Metabolic Health. Fresh protein sources, especially from meats and dairy, may help to support metabolic health, including blood sugar control.
How to Get More Protein
Protein consists of amino acids that serve various roles in the body ranging from tissue repair to DNA replication. There are 20 amino acids that are supplied from meats, nuts, legumes, and whole grains, of which 9 are considered essential. Essential amino acids need to be supplied by the diet and in sufficient amounts to make a complete protein.
To get enough protein each day, look to regularly add the following foods:
- Lean animal meal including salmon, beef, pork, and poultry.
- Low or reduced fat dairy options such as milk, yogurt, and cheese.
- Beans and legumes such as lentils, split peas, and garbanzo beans.
- Soy in smaller amounts and look to add edamame and soy beans.
- Eggs, including egg whites.
- Healthy protein snacks such as recovery bars.
Are Protein Powders Effective for Muscle Recovery?
Perhaps the most common ways adults add more protein in the diet is by consuming supplements. Consuming protein powder in a shake, recipe, or snacks can help to deliver more of this macronutrient with regularity. Especially if you are active in the gym, looking to add more muscle, or simply are looking to consume more of this macronutrient, consider these 7 options to get you on track for delivering valuable protein each day.
Building muscle and supporting recovery takes time and dedication. Adding delicious options that contain healthy protein can be the next step to hitting your daily macronutrient mark. Consider the tasty protein-enhanced options ahead to help support your wellness goal.
- Metagenics Ultra Protein Bar – A new and improved formula that provides 19 g of gluten-free protein in every serving with 8 g of fiber. This protein bar is a premier option supplied by Metagenics and makes this one of the best protein snacks on the go.
- Pure Power Organic Vegan Protein Bar – This vegan protein bar by Pure Power contains Superfood Organic Sacha Inchi Protein in every serving. This is one of the best protein snacks because it is plant-based, contains antioxidants, and may support immune function for a powerful and healthy option for any time of the day.
- OIAM Performance Restore Whey Protein Single Serve – This whey protein option makes up part of the OIAM’s Performance products. The OIAM Performance Restore Whey Protein Single serve packs contain specialized ProHydrolase for protein digestion and absorption, and BioCore for optimal absorption for nutrient utilization. These two ingredients make this OIAM Performance protein a valuable option to help ensure more protein reaches the body for use.
- OIAM Performance Creatine Monohydrate Stick Packs – If recovery is what you desire, you have the protein needed to support your muscle recovery, then consider creatine as another great option to support muscle recovery. The OIAM Performance Creatine Monohydrate Stick Packs are designed for athletes or anyone looking to support strength, power, and endurance.
- Thorne Research Whey Protein Isolate – One important element when consuming whey protein is to ensure as much as possible is absorbed. With Thorne Research, absorbing whey is easier than ever with their modern formulation that includes bromelain and papain. These enzymes may help to aid in protein absorption, so more can be delivered to your working muscles.
FAQs
How long after a workout should I consume protein?
Typically, it is best to take protein as soon as possible after your workout for nutrient delivery. While it is important to drink any protein supplement within one hour after exercise, it can be consumed at any time.
Are healthy protein snacks worth it?
When it comes to the best protein snacks, they generally offer a lean protein option with fiber. Protein snacks on the go typically offer a combination of protein and fiber to help support satiety.
What kind of protein is best after a workout?
For fast delivery and metabolism of protein, consider whey. When compared to slow digesting casein protein, whey and whey isolates are easily absorbed for faster delivery after workouts.
Resources:
https://pubmed.ncbi.nlm.nih.gov/2690267
https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out
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* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
