The Ideal Protein Snacks for On The Go

People who are working towards their fitness goals and have a busy schedule know just how difficult it is to prepare healthy meals due to their lack of time, so they often rely on snacks. When you think of a snack, you typically picture something that’s full of carbs. And while carbs are the best source of energy for your body, many snack foods today are full of refined carbs and sugar, leaving you craving for more food. And having one too many snacks can backfire and set back your progress. That being said, it’s important for you to eat snacks that are nutritious and contain protein. Protein is the macronutrient that gives you a feeling of fullness, stabilises blood sugar levels and slows down digestion. So, what is a good high protein snack?

Protein Bars

Protein bars are an easy way to get significant amounts of protein on the go. You can either buy them from the gym you go to, any supplement store, online, or you can make them yourself. You can find countless different recipes online if you decide to make them yourself, which many people prefer as store-bought options usually also contain a fair amount of sugar to give you an energy boost. However, this doesn’t always have to be the case, there are many low-carb protein snacks you can buy as well.

Jerky

Jerky is a type of meat trimmed complete of fat, cut into strips, then dried. It’s a great, protein-rich and convenient snack. In fact, it contains 9g of protein per 28g. Chicken, beef, salmon and turkey can be made into jerky, and jerky can be found at almost every grocery store. However, similar to protein bars, store-bought jerky can also contain a lot of added sugar and other artificial ingredients. You can take the DIY route and make your own jerky using meat and seasonings.

Greek Yogurt

Greek yogurt is one of the best known healthy and high protein snacks, containing 20g of protein per 224g serving. It’s shown to be more filling than other types of yogurt with less protein content. Additionally, Greek yogurt is rich in calcium, which is very important for bone health. To make yogurt, even more, filling and delicious, you can add some granola or mixed berries. Granola can give you 4g more protein per 28g. However, granola is high in calories, so you should eat it in moderation.

Tuna

Tuna is an extremely convenient and healthy snack loaded with protein. A single can contains as much as 40g of protein, making it very filling. Further, it’s rich in other nutrients, such as selenium, B vitamins and omega-3 fatty acids. You can also experiment and add different foods with tuna to get an even more nutritiously-rich meal in a matter of minutes.

Nuts

Eating a handful of almonds or (almost) any other type of nut as a snack is a great way to get a decent amount of protein. 28g of almonds contains about 6g of protein, as well as high amounts of healthy fats, vitamin E, trace minerals and riboflavin. Additionally, snacking on nuts like almonds is associated with other health benefits, such as helping you control your weight. But almonds are high in calories, so you shouldn’t eat more than a handful at a time.

Chia Pudding

This has become a very popular snack in the past few years and for all the right reasons. Despite being high in protein, it’s healthy and very delicious. There are 4g of protein in 28g of chia seeds, and they provide other valuable nutrients like manganese, phosphorus and calcium. Additionally, they contain high amounts of omega-3 fatty acids, providing even more health benefits. For instance, they can help lower your triglyceride levels, reducing the risk of heart disease as a result. If you want to make chia pudding, soak the chia seeds in milk for a couple of hours until they achieve a pudding-like consistency. You can then add flavours like cocoa and vanilla.

Pumpkin Seeds

28g of pumpkin seeds contain about 5g of protein, and a significant amount of zinc, magnesium, fibre and polyunsaturated fatty acids. Moreover, they provide antioxidants such as carotenoids and vitamin E. Additionally, some research has shown that pumpkin seeds may even prevent some types of cancer, while their healthy fat contents can benefit your heart health. Additionally, the fibre and protein content of pumpkin seeds makes them great for curbing hunger until your next meal. They can be roasted with spices or just eaten raw. An appropriate serving size is about 15g.

Nut and Fruit Bars

Fruit and nut bars are high protein snacks that are crunchy and delicious. And while they aren’t the healthiest options, there are some brands that don’t include added sugar. Most nut and fruit bars, however, contain added sugar, so snacking on them should be limited on a minimum. There are some bars that are only sweetened with dates and contain anywhere from 5g to 12g of protein.