If you're looking for lean protein snacks on-the-go, you're going to want to read this article.
Protein is the cornerstone of fitness because it's responsible for muscle growth and maintenance.In fact, the base suggested amount of protein for an adult to consume is 1g for every pound of body weight. When you're just starting out it can seem overwhelming as you get used to consuming that much protein. One trick that helps is to trade out some of your high fat snacks for lean protein snacks. If you toss some of these options in your bag you'll be well on your way to hitting your protein macro requirement, and achieving your fitness goals.
1. Protein Bars
The convenience of a quality protein bar is nearly unmatched. Protein bars on the market today have mastered the balance between taste and macronutrient content. A high quality protein bar will have about 20g of protein in it, and very low sugar content. The high protein content makes them satiating so eating one bar usually does the trick of helping you stay full until meal time. These snacks aren't just good for on the go, you can now find tons of fun recipes to take your protein bars up a notch.My personal favorite are Quest Protein Bars because they do a great job insuring high protein content, low sugar, and adequate carbs.
I'm no chef, so take my creation with a grain of salt. However, when I'm craving sweets I'll flatten and then broil an Apple Pie Quest Protein Bar in the oven and then top it with vanilla Greek yogurt. One of those desserts gets me about +30g of protein and tastes amazing. Like I said, there's a whole host of ways to have fun with your protein bars. Check out some of these awesome recipes. My personal favorite are Quest Protein Bars because they do a great job insuring high protein content, low sugar, and adequate carbs. Image: www.browniebites.net
Jerky is another one of my favorite high protein snacks. You can get it pretty much anywhere, in turkey or beef, and in a wide array of flavors. For years jerky was considered an unhealthy snack that you grab at the gas station. However, over the past couple years its popularity has skyrocketed, and for good reason. Jerky manufacturers have sure taken notice. Many of them have stopped using additives in their recipes and instead have opted for natural ingredients. You can easily get 10g or more of protein per serving with jerky and because it's dehydrated, it will keep for some time. I often eat jerky while traveling in the car when I have munchies. I will buy a bag at the grocery store, or gas station and munch in between larger meals. Image: dukesmeats.com
3. Boiled Eggs
Egg protein is so high value that it's the benchmark by which other protein source's efficacy are measured. They're also full of micronutrients that benefit your hair and skin. I'm almost ashamed to admit it, but I don't even buy raw eggs anymore. Egglands Best offers prepackaged hard boiled eggs with the shells removed for your convenience. Regardless, if you have a ziplock bag, and a couple eggs you've got some easy-to-carry snacks that are high protein and low cost. Image: nomnompaleo.com
4. Greek Yogurt
Greek yogurt on average contains twice as much protein as traditional yogurt options. Additionally, the essential amino acids it contains can assist in muscle recovery after an intense strength training session. Make sure to read your nutrition label to avoid added sugars. I sometimes play it safe, and purchase plain yogurt that I flavor myself. Also, when you're not needing a quick snack, Greek yogurt can stand in for unhealthy butters or oils in many baked dishes.
5. Cottage Cheese
Cottage cheese may be an acquired taste, but it being available in low fat options makes it a wonderful protein source. On average, cottage cheese can supply a whopping 11-14g of protein per serving, which is more than Greek yogurt. It is most often paired with fruit, but can also add a slight tart flavor to your favorite homemade protein shake. Image: davidlebovitz.com
Yes, protein chips are definitely a "thing." Not only does Quest make my favorite protein bar, but a couple years ago they added protein chips to their lineup. Each bag has about 20g of protein, only 2g of fat, and 5g of carbs. It doesn't get much better than that. I know what you're thinking, "but do they taste like chips?" My honest opinion is it depends on the flavor, they all taste like chips. However, with nearly all fitness supplements, it's just that some flavors are better than others. What are some of your favorite on the go high protein snacks? Spill those secrets, because sharing is caring!