Everyone knows gains are made within the kitchen. Eating clean to maximise muscle growth and fat loss will be downright awful, especially between meals. But don’t fret, we’re here to provide you some bodybuilder-friendly snacks that can help keep your body anabolic, satisfy your hunger, and help break up the monotony of chicken, rice, and broccoli for the twentieth time this week.
Why Snacks Are Essential for Bodybuilders
Bodybuilding is not only about lifting weights; it is also about ensuring your body is getting all of the nutrients it needs at the precise time. Having bodybuilding-friendly snacks can assist:
- Support Muscle Recovery: Post-workout snacks provide essential protein and carbs to replenish glycogen and aid muscle repair.
- Prevent Catabolism: Eating between meals keeps your body from breaking down muscle for energy.
- Sustain Energy Levels: Frequent small meals ensure regular energy throughout the day, especially during intense training periods.
- Keep You On Track: Possibly a very powerful reason is that prepared snacks can assist keep you from cheating in your food plan.
What to Search for in a Bodybuilding Snack
To benefit from your snack, concentrate on these key components:
- High Protein: Aim for at the least 10–20g of protein to support muscle synthesis.
- Complex Carbohydrates: Select slow-digesting carbs for sustained energy and satiety. Additionally they help avoid blood sugar spikes.
- Healthy Fats: Include some fats like olive oil, nuts, and avocado for longer-lasting fullness and hormonal support.
- Convenience: Easy-to-prepare or portable snacks are perfect for busy schedules.
Our Favorite Bodybuilding Snacks
While that is certainly not a definitive list, listed below are nine snacks that we make certain to have able to go at home. There’s some preparation needed for many of those, but within the lens of meal prep, it’s very minor.
*These macros may change based on brand; at all times double-check the label*
1. Greek Yogurt with Berries and Honey
- Why it really works: Greek yogurt is high in protein, and the berries provide antioxidants, while honey offers quick-digesting carbs. Probably my personal favorite snack on here, if I need some extra carbs for the day, I’ll also throw on a tablespoon of granola.
- Macros: 115 calories, 14g protein, 14g carbs, 1g fat (per 5oz yogurt with 1/4 cup berries and 1 tsp honey).
2. Hard-Boiled Eggs with Veggie Sticks
- Why it really works: Eggs are a protein powerhouse, while veggies add fiber for satiety and regularity (that’s more vital than you’re thinking that while on a high-protein food plan). Just remember, you won’t be the most well-liked person within the office in case you’re bringing eggs in day by day.
- Macros: 190 calories, 14g protein, 8g carbs, 10g fat (per 2 eggs with 1 cup veggies).
3. Cottage Cheese with Pineapple Chunks
- Why it really works: Cottage cheese delivers slow-releasing casein protein, perfect for overnight muscle repair. Even though it may not be everyone’s cup of tea, it’s surprisingly good, just have to recover from the feel a part of it.
- Macros: 148 calories, 13g protein, 15g carbs, 5g fat (per 1/2 cup cottage cheese with 1/2 cup pineapple).
4. Protein Shake
- Why it really works: It’s a classic for a reason. Mix whey protein with banana, almond milk, and peanut butter for an entire macronutrient profile.
- Macros: 250 calories, 25g protein, 20g carbs, 7g fat (per 1 scoop whey, 1 banana, 1 cup almond milk, 1 tsp peanut butter).
5. Beef Jerky
- Why it really works: I mean, who doesn’t like beef jerky? It’s portable, shelf-stable, and high in protein. Just take heed to the label if you’re buying; flavors like teriyaki can add a considerable amount of sugar, upping the carb count.
- Macros: 116 calories, 10g protein, 3g carbs, 7g fat (per 1oz serving).
6. Protein Bars
- Why it really works: Pre-packaged and designed to be macro-friendly. These are designed for people trying to placed on muscle. Do not forget that all protein bars are not created equal! Check the macros on the back to make certain you’re getting substantial protein and never all carbs.
- Best options: Go for bars with at the least 15g protein and under 10g sugar.
7. Tuna Packets with Whole Grain Crackers
- Why it really works: This isn’t essentially the most glamorous snack, but tuna is wealthy in lean protein, and whole-grain crackers provide complex carbs. If you happen to need a little bit more flavor, you’ll be able to at all times add some hot sauce or other condiment, so long as the macros are low.
- Macros: 170 calories, 17g protein, 16g carbs, 3g fat (per 1 packet tuna and 5 crackers).
8. Overnight Oats with Protein Powder
- Why it really works: A customizable snack that mixes slow-digesting carbs with added protein. You’ll be able to take a look at a few of our favourite overnight oats recipes here.
- Macros: 265 calories, 25g protein, 30g carbs, 5g fat (per 1/2 cup oats, 1 scoop protein, 1/2 cup almond milk).
9. Edamame
- Why it really works: This plant-based snack is of course high in protein, plus it’s fun to say.
- Macros: 150 calories, 19g protein, 14g carbs, 8g fat (per 1 cup shelled edamame).
Homemade Snack Ideas for Bodybuilders
Listed here are some bonus ideas for a more “dessert” style of snack. No, I didn’t include Halo Top, because these taste significantly better.
Homemade Energy Balls
- Ingredients: Oats, protein powder, peanut butter, honey, chia seeds.
- Roll into balls and refrigerate for a nutrient-dense snack.
Baked Protein Muffins
- Ingredients: Protein powder, eggs, almond flour, bananas.
- Bake for a transportable treat.
Timing Your Snacks
When you’ve gotten your snacks is sort of as vital as what you’re having. Keep the next in mind when planning out your eating schedule:
- Pre-Workout: Select snacks higher in carbs and moderate in protein for quick energy. I like having my overnight oats about an hour before I hit the gym.
- Post-Workout: Give attention to high protein and fast-digesting carbs for recovery. More often than not, people go for a protein shake.
- Before Bed: Go for slow-digesting proteins like casein to maintain your body from going catabolic.
Wrap-Up
If you happen to’re just entering into bodybuilding, or a veteran on the lookout for something to shake up your meal plan, these bodybuilding-friendly snacks will aid you scratch that hunger itch without breaking your food plan.
One other helpful tidbit: in case you’ve had your snack and also you’re still hungry, drink some water. Hydration can aid you feel full and make certain your body is performing at its optimal level. Now go hit those weights!
