3 High-Protein Snacks for Building Muscle on the Go
Protein is essential for muscle growth and recovery. Consuming adequate protein throughout the day helps maximise muscle protein synthesis (MPS), the biological process responsible for repairing and growing muscle fibres after resistance training (Phillips, 2014). The International Society of Sports Nutrition recommends an intake of 1.4–2.0 g of protein per kg of body weight per day for athletes (Jäger et al., 2017).
However, meeting these protein targets can be challenging for individuals with busy schedules. High-protein snacks provide a convenient solution, ensuring sustained amino acid availability to optimise MPS and prevent muscle breakdown (Tipton & Wolfe, 2001).
1. Greek Yoghurt with Nuts and Seeds
Nutritional Benefits and Muscle-Building Properties
Greek yoghurt is an excellent source of high-quality protein, providing approximately 10 g per 100 g (Pasiakos et al., 2015). It contains casein protein, which digests slowly, making it ideal for prolonged amino acid release (Boirie et al., 1997).
Adding nuts and seeds enhances its protein content while providing healthy fats and micronutrients essential for recovery. Almonds, for instance, contain around 6 g of protein per 28 g and are rich in magnesium, which plays a key role in muscle function and recovery (Volpe, 2007). Chia and flaxseeds offer additional protein, fibre, and omega-3 fatty acids, reducing inflammation and supporting overall muscle health (Simopoulos, 2002).
Practicality and Convenience
Greek yoghurt is widely available and requires minimal preparation. Pre-portioned yoghurt cups make it easy to consume on the go, and adding a handful of nuts or seeds boosts both protein and satiety. It is also a versatile option, allowing for the inclusion of berries or honey for added flavour and antioxidants.
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