10 Snacks with 10g+ Protein – Gym Snacks

Introduction

Complementing your gym routine with carefully chosen snacks is a great way to achieve your fitness goals. A high-protein snack is a terrific choice for those individuals who are not just looking to build muscle and lose weight, but who also wish to enjoy a healthy life.

Protein-rich foods are essential for building and repairing muscles, and this makes them especially suitable for people who are physically very active. These foods evoke feelings of fullness and suppress hunger pangs effectively. This way they go a long way in helping lose weight. 

Here is a collection of high-protein snacks that are suitable for gym-goers. These gym snacks are easy to come by and a delicious treat too.

• Beef Jerky

Beef jerky is a high-protein snack made by slicing beef into thin strips, seasoning it, and then drying it out. Ready-to-eat jerky is also available in stores and makes a convenient protein gym snack. It is not just easy on the taste buds, but its high nutritional value makes it a smart choice for fitness enthusiasts. 

A 2 oz serving of beef jerky contains about 20 grams of protein.

 

• Turkey and Cheese Roll-Ups

It sounds scrumptious, doesn’t it? Turkey and cheese roll-ups are rolls of turkey slices stuffed with cheese that make for a delicious midday treat or a high-protein snack. 

A small portion of only 7.3 oz of turkey and cheese contains 20 grams of protein and is ideal as a high-calorie protein snack.

 

• Tuna Salad

Tuna salad is a nutritious dish that combines the high-protein benefits of tuna with a variety of fresh ingredients. 

A 3 oz serving of tuna is packed with 20 grams of protein. This protein is necessary for muscle repair and the omega-3 fatty acids present support heart health and reduce inflammation.

The tuna can be mixed up with different vegetables, herbs, and light dressings to bring out flavours and add additional nutrients without adding too many extra calories.

 

• Greek Yogurt with Nuts

A 6-ounce serving of plain Greek yoghurt contains around 15-20 grams of protein. 

Greek yoghurt comes packed with high protein and adding a small handful of nuts like almonds, walnuts, or cashews can add an additional 4-6 grams of protein to the serving.

Nuts also provide healthy fats, which help to keep you fuller for longer and help you sustain your energy for an extended period of time. It is an ideal snack to help with muscle recovery and growth, especially after a strenuous workout.

 

• Edamame

Edamame is another high-protein snack which is delicious and easy to prepare.

Edamame are young soybeans and one cup contains roughly 17 g of protein. This plant-based high-protein snack is also rich in fibre which helps in digestion and gives a feeling of fullness. It is also high in vitamins and minerals which help in maintaining overall health and well-being. 

So simply sprinkle some salt on your edamame and enjoy this gym snack to get your daily dose of protein. 

 

• Protein Smoothie 

The best part about a protein smoothie is that it can be tailored to suit your tastebuds and meet your nutritional requirements. It is a quick gym snack that can be mixed up with fruits and vegetables, protein powders and Greek yoghurt to make it a power-packed drink.

If you add a scoop of protein powder you can straightaway derive 20 to 25 g of protein. Greek yoghurt carries 10-15 g of protein per serving. Protein smoothies also come packed with vitamins, minerals and antioxidants from fruits and vegetables. The fibre content makes the smoothie more filling and balanced.

 

• Cottage Cheese and Pineapple

Cottage cheese and pineapple is a classic favourite among gym-goers looking for a quick high-protein snack that is not only satisfying but carries a substantial amount of protein. 

A 100 g serving of cottage cheese has about 15 g of protein while the pineapple is a great source of vitamin C and other vitamins. 

This filling and nutritious snack is also rich in calcium which is great for bone health. Simply mix a dollop of cottage cheese with pineapple chunks and sprinkle a few nuts or seeds if you prefer your snack chunky.

 

• Chia Seed Pudding

This gym snack is ideal for people on a vegetarian diet as this is a plant-based protein. Chia seeds are a great source of protein and also have a high fibre and omega-3 fatty acid content. 

Chia seed pudding is an excellent option for a pre or post-workout snack. To make the pudding, a Greek yoghurt (non-vegetarian) base or almond milk can be used. 

One serving of chia seed pudding can offer from 15 to 20 g of protein and is filling enough to last you a few hours. You can add flavours like cocoa powder or cinnamon or drizzle some honey to add sweetness.

 

• Quinoa Salad

Another plant-based protein source is quinoa which can be turned into a nutritious and wholesome snack in the form of a delicious salad. 

One cup of cooked quinoa mixed with nuts, beans, cheese or grilled chicken can easily provide up to 20 g of protein. This makes quinoa salad a delicious and balanced snack for all gym goers. 

 

• Protein Bars

Any fitness enthusiast will tell you that protein bars are their go-to snack for a quick and delicious boost of protein. Protein bars come in different flavours and offer a variety of benefits.

A protein bar typically carries from 15 to 20 g of protein per serving. Most of these bars are also fortified with vitamins, minerals and fibre and are perfect as a snack to give you a boost of energy and help you feel full.

 

Final word

All these healthy snack options come with their own set of benefits and nutritional value. Give these snacks a try and see which one suits you best. 

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