Protein-rich snacks which can help with your muscle building

If getting in shape is one of your top priorities, it can be hard to balance this with a healthy diet. Lots of green vegetables, oils and nuts are a good idea as they will ensure you get the oils and vitamins your body needs. However, as popular wisdom tells us, you should also be looking to get a high level of protein, as it is the food group which you can most efficiently repair and build up your body. Read on for our advice on the best snacks and ideas for snacks which will build your muscles.

How much protein is healthy?

It can be easy to just guess at how much protein is healthy, but guidelines are clear, as the BBC can advise. In normal times people are advised to have 0.8 – 1g of protein per kilogram of body weight. Athletes and weight lifters interested in building their muscles are advised to have a daily intake of 1.4 – 2g per kilogram of their weight. The recommended intake for someone not body-building is therefore 55 grams for men and 50 grams for women:

It is especially important, if you are working on your muscles, that you have protein after you have finished exercising, as it plays a vital role in fixing and building up muscles after you have tired or stressed them while exercising.  If you want your muscles to grow therefore It is important to have protein before and after exercising.

If you exceed double the recommended daily intake of protein however, over time it may lead to kidney problems. For this reason, it is a good idea to work out a good mix of foods that will keep you below this level and spread out your consumption of protein over several meals and snacks across the day.

Get expert advice

It can be good to check your health and technique with the professionals, who can work out your personal best strategy for growing your muscles healthily. However, it can be hard finding the time to apply the advice you are given. If you want to give your muscle building the time and dedication it deserves it can be worth considering one of the Boot Camps in the UK by Prestige Bootcamp. These short holidays in beautiful surroundings will let you relax your mind while training your body and getting the professional advice you need to take your muscle building to the next level.

Good protein rich snack foods

Eggs are a well-known good source of protein, offering on average 6 grams of protein per egg. An omelette in the morning therefore is a good way to start your day with enough protein to burn through your early exercise.

You can enjoy foods we normally think of as unhealthy after exercising if they have high protein and you indulge in moderation. Chocolate milk, and other kinds of milkshake can offer an excellent source of calcium and protein, and are an excellent thing to have after exercising to help your body heal.

There are a great many snack bars available which contain a high quantity of protein. Make sure you are not exceeding the recommended amount of 1.4 – 2g for body builders, but feel free to enjoy these. While most are made with whey protein, it is possible, if you are interested, to switch to bars made with crickets. This environmentally-friendly form of protein can be made to taste just as good as a normal protein bar.