How to increase muscle mass? With these protein snacks you will get it

When it comes to increasing muscle strength, protein ranks as the number one nutrient for athletes and people who are physically active. However, a practical and healthy way to promote its consumption is through protein snacks.

Proteins not only help with muscle synthesis, but also help control satiety. The most commonly used food sources are milk, eggs, whey, soy, and casein.

However, when thinking of a protein snack, different foods must be mixed so that the protein is used to the maximum. A clear example is the combination between cereals and dairy products, to compensate for the missing amino acids in one food and in the other.

protein functions

Protein is the nutrient that transports nitrogenous substances, which help synthesize basic compounds to maintain good health, such as antibodies, enzymes and hormones.

These nutrients are made up of amino acids, which are 20 in total. Of these, 9 are called essentials, because they are supplied with the diet. The other 11 can be produced by the same body. For a protein to be of high quality, it must have all 20 amino acids, as is the case with egg white.

Also, proteins in the body are constantly being made and broken down. In skeletal muscle, in response to exercise, a protein exchange takes place.

protein snacks

Protein snacks can be combined with other nutrients to help maintain good health, however, not all are a source of high-quality protein.

Tomato and tuna salad

Tuna contains 22% high-quality protein and a higher biological value than meat. Also, this is a simple recipe, like mixing a 120 gram portion of tuna with fresh tomato chopped into pieces.

Its content of essential amino acids is above that recommended by the FAO. In addition, you can add cilantro or parsley to the salad and a tablespoon of olive oil.

Nut-based energy bars

To make these bars, a combination of nuts, These fruits contain 20% protein of good biological value, omega-3 fat, vitamin E and B complex.

According to the Better with Health portal, it can be prepared as follows:

  • “Add to 1/2 cup of almonds, 1 pinch of salt and 1/2 cup of instant oatmeal. Then it should be stirred.
  • Separately, mix 1/2 cup of almond butter with 1/4 cup of honey and 1 tablespoon of coconut oil.
  • Add to the nuts and mix well.
  • Then you should make portions of bars to use as a snack.

Greek yogurt with oatmeal

Greek yogurt is a dairy product that is more concentrated in protein than traditional yogurt. A 100-gram serving provides 10 grams of protein.

Likewise, rolled oats provide additional protein, although they are deficient in lysine. Combining them with Greek yogurt makes up for that deficiency.

Pumpkin seeds

Baked pumpkin seeds are a source of the omega-3 fat niacin, B complex, and minerals like iron, zinc, and magnesium. In addition, its value in insoluble fiber prevents constipation.

For the preparation you can use a non-stick tray and add a splash of olive oil. Put 1 cup of pumpkin seeds and bake for 20 minutes, stirring every 5 minutes.

This baking will concentrate the proteins in the seed, providing 12 grams for this serving. You can also add a little salt for added flavor.

Finally, for protein snacks to increase muscle mass, there has to be a balance in the consumption of the rest of the nutrients, including the calorie count.