Muscle building is not an easy fitness goal as it requires both nutrition and physical activities. For beginners, most of them thought that challenging their body physically is enough to build muscles, but without the right nutrition, you will not be able to attain your goals. High protein snacks are indeed essential for building muscles, but fat and carbohydrates are also imperative as fuel for the body.
If your body goal is muscle building it is vital to do a lot of physical activities every day, but you also need to eat the right amount of calories from protein-rich foods. According to Abbott Nutritionist and Dietician Steve Hertzler, Ph.D., RD, there are window hours during post-workout however it is important not to wait too long before eating right after a workout. The reason for this is to allow tired muscles to get the right energy it needs to recover, if not it might affect your overall routine in your next exercise or competition. This is the reason why you need to look for healthy snacks that you can consume during a post-workout.
The following are Dietician approved snacks that you can eat for muscle building and repair.
1. Go for Protein-Rich Shake
Hertzler approved the formula called 15-30-45 for effective recovery high protein snacks. It means that you need to consume 15 to 30 grams of protein-rich snacks during the 45 minutes of working out. This is to support the recovery of muscles and you must choose a high-grade whey protein without fillers. There are lots of products that can offer whey protein supplement; you should choose wisely.
To create a refreshing shake, you need two scoops of 100% whey protein in powder form and mix it with water, then blend with a cup of any green leafy vegetables like spinach and one medium-sized banana. You need to include 10 ounces of fresh-squeezed orange and some ice.
2. Whole Wheat Pita with Scrambled Egg and Vegetables
Talking about high-grade protein, an egg is the number one source of this type of protein. You need to scrambled two large eggs and you will get 13 grams of high-quality healthy snacks. Get some chopped onions, mushrooms, and peppers for additional phytonutrients and vitamins to encourage muscle building and repair. Also, you can wrap it with whole wheat pita for added 6 grams of protein and 36 grams of carbs to refill lost glycogen.
Glycogen is the stored fat in the body produced by the liver that can provide a quick source of energy for muscles during heavy exercises.
3. Try Greek Yogurt
Aside from the best protein bars, you can also try the Greek yogurt snack. You need to look for a non-fat and unflavored Greek yogurt parfait as it can provide you with an added 17 grams of protein and 20 percent RDI of calcium which is a mineral-depleted during long hours of sweating. You can also add some whey powder and 1 teaspoon of honey. For an additional treat, you can top it with some berries or a few dark chocolates.
4. Grilled Breast Chicken with Hummus and Fresh Veggies
Along with the best protein bars, you need to eat something that is not high in fat and calories. You need at least 2 ounces of grilled breast chicken without skin pair with crunchy vegetables and ¼ cup of hummus, and you have delicious low-calorie high protein snacks that are only 82 calories.
5. Get some Cottage Cheese
One of the best recovery healthy snacks is cottage cheese especially if you do your work out at night. This type of cheese is a source of sodium, to gain lost electrolytes during sweaty exercises. It can provide a type of protein called casein that is hard to digest making it an ideal late-night snack after your workout. A cup of cottage cheese will give you 28 gm of protein which is a good way to nourish your muscles as you sleep.
As you consume healthy snacks for a post-workout, make sure you rehydrate your body with lots of fluid. You need a glass or bottle of water to support your muscle’s optimal recovery.