You are looking for delicious muscle building snacks? Then you've come to the right place! We tell you which snack is particularly suitable for your muscles.
You want to define your body and train regularly? Then you should pay particular attention to your diet. It accounts for about 70% of your training success.
Small muscle building snacks that are healthy at the same time come in handy here.
As athletes, we need to pay special attention to a balanced diet. The right snacks not only satisfy your hunger, but also help you get better.
We tell you the best muscle building snacks and a mega delicious recipe that you can have ready in just 5 minutes.
Table of contents
What makes muscle building snacks
They are healthy, provide important minerals and vitamins. And quite logically: protein. Because that's what our muscles need to grow. Protein also keeps you full for a long time.
Try these delicious vegan protein sources!
Provide muscle building snacks
- Potassium. This mineral accelerates regeneration and prevents cramps
- Vitamin E. It has an antioxidant effect and can prevent cell damage after workout
- Protein, in other words. And lots of it. Protein helps build and maintain muscles
- Dietary fiber. They make you full for a long time
What muscle snacks do not contain are white flour and sugar. Because that rather negatively affects the muscle building and provides a life preserver on the belly :)
The best muscle building recipe in the world
You can eat all snacks pure. But sometimes it makes sense to combine them and get even more taste experience.
That's what we did with our cottage cheese snack. While plain cottage cheese is rather boring, it tastes mega delicious in combination with fruit!
Can you build muscle on a vegan diet?
Fruity cottage cheese as a muscle building snack
Ingredients
- 1 ripe banana
- 15-20 Strawberries
- 200 g Cottage cheese unsalted
Anleitung
- Peel the banana and mash it with a fork.
- Wash the strawberries and clean them. Put them in a food processor and puree them lightly. Attention: They should not become too liquid.
- Mix the strawberry puree with the banana and stir in the cottage cheese. Done!
Nährwerte
Must haves for athletes:
8 delicious muscle building snacks
Important nutrients for building muscles are mainly protein and high-quality carbohydrates.
You don't have to chow down on snacks and bars, muscle building succeeds even with a normal diet.
You can then be sure that you are not ingesting any chemicals.
1. bananas help to build muscles
The absolute classic for athletes are bananas. You will find a lot of potassium in them. You need it to activate enzymes that play a major role in protein metabolism.
Do you know calf cramps? This is often due to the fact that we do not consume enough potassium and magnesium.
You'll also find plenty of carbohydrates in bananas. They provide you with quick energy before or after a workout.
Particularly delicious: a ripe banana, 200 ml of milk and 2 tsp. dark Cocoa powder*.
Mega fruity quinoa porridge with bananas and raspberries
2. dried fruits for strong muscles
Dried fruits are a first-class supplier of fiber and are therefore one of the muscle building snacks. They provide your body with long-lasting energy and are much healthier than candy bars.
In dried fruits you will also find a lot of potassium, which will improve your regeneration.
But here, too, the rule is: better not too much. Because dried fruit contains a lot of fructose and thus calories.
You can find a mix of dried fruits and nuts in trail mix.
But if you mix it yourself, you save a lot of money. I take dried banana chips, raisins, cranberries and a whole lot of different nuts and pumpkin seeds.
With EMS you can build muscle especially fast!
3. dairy products make muscles grow
Yogurt, cheese, curd, milk they all contain a lot of protein. This is what our body needs to build muscles. You don't need to buy shakes to get enough protein.
There are just under 30 grams of protein in 250 grams of quark, which is as much as in a protein shake.
Mmmh delicious: Juicy curd pancakes for breakfast!
You'll find even more protein in cottage cheese. 250 grams of cottage cheese contain 32 grams of protein.
Also very rich in protein:
- One glass (200 ml) of milk 6.8 grams of protein
- A glass of buttermilk 6.4 grams of protein
- Natural yogurt (150 grams) 5.7 grams protein
Or in other words: If you are looking for muscle building snacks, the refrigerated shelf is the right place to go :)
A heavenly protein dessert: ricotta gnocchi with apricot jelly
By the way, mixed with milk also tastes the Protein Shake from Foodspring really delicious. With high-quality protein, it supports muscle building. 100 grams of protein powder contain 80 grams of protein, which is more than in any other shake.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
And the shakes are also delicious in taste. You can choose from 14 different flavors. My favorite is coconut :)
4. whole grain products as muscle building snacks
Whole grain products keep us full for a long time. They provide the body with carbs over a longer period of time. In addition, you will find fiber and minerals such as magnesium.
You can combine whole grain bread with cheese, fish, cottage cheese, turkey breast and other protein-rich foods. You have the perfect muscle-building snack.
Super quick recipe for DIY whole wheat rolls!
5. boiled eggs for the muscles
There are muscle building snacks that are guaranteed to get you strange looks in the office. A good example: boiled eggs.
Eggs are the perfect source of protein and fat for your muscles.
If you can't imagine snacking on a mere egg, simply top a loaf of bread with it or make a cottage cheese and egg spread.
6. nuts and nut butter provide muscle growth
Almonds, hazelnuts, pistachios or walnuts? Preferably a mix of them and regularly.
Because nuts contain many unsaturated fatty acids and are full of minerals and trace elements.
But be careful not to overdo it. Because at the same time, nuts also contain a lot of calories due to their high fat content.
Also very tasty are nut butters such as almond paste, peanut butter and co.
That's why peanut butter is so healthy!
7. turkey breast with a lot of protein
I don't eat meat myself, but turkey breast and co are good as muscle building snacks.
Best combined with a wholemeal bread and a quark spread.
If you don't eat meat either, then you can still build muscle. At least I don't have a problem with that. Instead of meat, I eat more dairy products and lots of legumes.
These are the plant-based protein sources you should know about!
8. cocoa as a muscle building snack
Cocoa provides an important boost for your muscles. Many sports experts even recommend it to athletes. It is rich in protein, calcium and carbohydrates, which you can benefit from after training.
It tastes especially delicious when you combine milk, cocoa and bananas and prepare a delicious shake. Then you have 3 foods combined, which support your muscle building.
If you like, you can stir in a tablespoon of nut butter.
When buying, please make sure that you come to a Cocoa powder* without sugar. I always take Baking cocoa* and drink the drink cold. The sweetness from the banana is enough.
Our conclusion
If you want to treat yourself to muscle building snacks, you don't have to buy protein bars or powders. There are many protein-rich foods that serve the same purpose without chemicals.
Enjoy! :)
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