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Five Healthy Snacks That Will Help You Build Muscle

Building muscle doesn’t just mean heading to the gym; it also means eating the right foods to provide your body with the nutrients it needs to build your new muscle mass. One of the essential nutrients for muscle growth is protein, and to build muscle mass, you need to consume and store more of it than you use - most professionals agree that 1g of protein per one pound of body weight is an excellent place to start. 

In addition to eating enough protein, you also need to be consuming enough calories. Lifting weight in the gym and building new muscle mass requires a lot of energy, and if you aren’t eating enough, this can seriously inhibit your progress.


With this in mind, the best snacks for people looking to build muscle mass are often high in protein and high in calories - here are five to consider. 

Mixed nuts

Nuts are an excellent snack for those looking to build muscle because they are calorically dense, full of protein, contain healthy fat, and provide essential dietary fiber. When consuming a high-protein diet, it is crucial not to forget the importance of fiber; otherwise, you may start to feel constipated. Whether you eat them raw, roasted, blended into nut butter, or blitzed into a smoothie, nuts are the snack of champions. 

Boiled Eggs And Cashews

This one may seem a little strange but trust us when we say that it is held in high esteem in weight-lifting circles. Boiled eggs are one of the best sources of protein and fats, which, when combined with the protein, fat, and carbohydrates of a portion of cashews, make a well-balanced post-workout snack. If you’re planning on taking this one on the go, then hard-boiled eggs work best. 

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are another of nature’s naturally protein-packed foods. A single one-ounce serving of pumpkin seeds contains 7 grams of protein - a lot of protein for such a small package. Eat them alone as a quick crunchy snack, or use them to add calories and protein to salads and other dishes. 

Protein Bars

It’s not really possible to talk about the best snacks for muscle gain without mentioning protein bars. There are thousands of different protein bars on the market, but if you’re trying to eat as healthily as possible, then it is sometimes best to consider making your own. By getting creative in the kitchen, you can choose where you get your protein from in your protein bars, whether that be protein powder or nuts and seeds. You can also remain in control over any additive and additional flavors. 

Chia pudding

Chia seeds are rapidly becoming more popular amongst gym-goers, and for a good reason. A one ounce serving of chia seeds contains 4 grams of protein and nutrients such as calcium, phosphorus, and manganese. When added to milk or another liquid, these little dark seeds expand to form a pudding texture and taste great when combined with chocolate or vanilla protein powder to create a sweet post-workout snack. 


So there you have it - five snacks that are high in protein and are calorically dense to help you build muscle. 



January 13, 2021 by Gillian Brady
Tags: fitness
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