High protein snacks for bodybuilding include beef jerky, string cheese, protein bars, almonds, canned tuna, edamame beans, pepperoni sticks, and Greek yogurt. Eat these snacks within 30 to 60 minutes after strength training to help build muscle and recover faster.
For those looking to lose or maintain weight, choose a low-calorie, high-protein snack to stay full longer, keep your blood sugar steady, and prevent overeating later.
“For your Recommended Daily Allowance (RDA) of protein, aim for 0.36 grams per pound of body weight. Multiply your weight by 0.36 to find your needs, or use the USDA’s online tool. Your protein needs may vary based on age, activity level, and pregnancy or breastfeeding.”
Since your body can use only 20 to 40 grams of protein at a time, spread your intake throughout the day. Include protein at each meal and have snacks with at least 5 grams of protein.
High Protein Snacks For Bodybuilding
1: Beef Jerky
Beef jerky is a popular snack known for its protein benefits. Beef jerky provides 10 grams of protein for each ounce. Made from slices of meat that are seasoned and dried, it doesn’t require refrigeration.
However, beef jerky often contains high amounts of sodium, sugar, and preservatives like nitrates. It’s important to check the package for a list of ingredients to manage sodium intake and avoid excessive sodium. Despite this, beef jerky remains a convenient, protein-rich snack with several benefits.
Regular beef jerky, pork jerky, and turkey jerky each offer different flavors but contain similar levels of high-quality protein. Turkey jerky is an excellent choice if you want to reduce your red meat intake while still enjoying the protein and taste of jerky.
2: String Cheese
String cheese is a convenient snack rich in protein and calcium. Each stick provides 6–7 grams of high-quality casein protein and comes in reduced-fat versions.
Made from skim milk, it offers a low-calories snacking option. String cheese should be refrigerated to stay fresh and is easy to have on hand at home or on the go. This dairy product comes in sticks of mozzarella cheese in snack-sized servings.
3: Protein Bars
Protein bars are a popular snack option for athletes and active individuals. Each bar contains between 10-20 grams of protein, providing a convenient protein boost for daily protein requirements.
Packed with essential vitamins, minerals, and other nutrients, they make a nutritious snack option. You can easily incorporate protein bars into your diet for on-the-go snacking, whether in a gym bag, purse, or car. However, check for added sugars in the ingredients to ensure a balanced intake.
4: Almonds
Almonds are a versatile tree nut known for their high protein content and heart health benefits. With more than 20 grams of protein per 100 grams, they offer an amount of protein comparable to meat and fish, making them a great snack option.
Low in carbs and helping with blood sugar control, almonds are packed with essential nutrients and healthy fats. They can be enjoyed anywhere without the mess of other snack foods, making them a convenient and healthy choice for any diet.
Almonds are excellent sources of antioxidants, which are found in the almond skin, protecting your body from cell damage. A handful of almonds provides most of the RDI for vitamin E, making them a nutritious snack.
While high in calories, consuming them in moderation prevents weight gain because 10–20% of their energy content gets lost during digestion. For those on a cutting diet, almonds are a great treat, although almond butter might not be the best snack option.
5: Canned Tuna
Tuna is an excellent option for high protein snacks for bodybuilding that supports muscle protein synthesis.
With zero carbohydrates and low fat, it’s a perfect protein snack. Tuna can be enjoyed in various forms, such as tuna salad, with lettuce, onions, peppers, and tomatoes. It can be packed in spring water, brine, sunflower oil, or olive oil, each adding different flavors and nutrients, like omega-3 fatty acids and omega-6 fatty acids.
A key reason for its popularity is that tuna requires no refrigeration when canned, making it convenient for people with limited space. This versatile snack can easily go into any diet and is a prime example of a healthy, protein-rich option.
6: Edamame Beans
Edamame beans are an excellent protein snack for bodybuilders, offering 18 grams of protein per 155 grams. These soybeans are rich in plant proteins and essential amino acids for muscle growth. Packed with fiber, vitamins, and minerals, edamame supports overall health.
To prepare, heat edamame beans in the microwave or boil them in water. The pods easily open to reveal the beans inside. Incorporating edamame into your diet provides a convenient and nutritious protein snack.
7: Pepperoni Sticks
Pepperoni sticks are a great option among high protein snacks for bodybuilding. They provide essential proteins and fat, important for the bulking phase where bodybuilders need plenty of calories to build muscle.
Made from beef or pork, these snacks come in a convenient package and don’t need refrigeration. However, they are high in calories, packed with saturated fat, sodium, and often contain additives.
8: Greek Yogurt
A 200-gram serving of Greek yogurt provides 20 grams of muscle-building protein. It is an excellent choice for strength training because it is rich in amino acids and casein.
Greek yogurt also offers B vitamins, like B12 and B2, which support bone health. For those who are lactose intolerant, there are plenty of lactose-free yogurts to choose from. Research shows that Greek yogurt enhances muscle recovery and bone health.
Greek yogurt is a nutritious snack available in many brands and flavors at the grocery store. Check the nutrition facts label for calorie content, fat, and protein.
For a healthier option, top it with berries or other fruits to satisfy a sweet tooth without excess sugar. Choose from various packages and variants to suit your needs at home or on the go.
Frequently Asked Questions
What Are The Best Snacks For Muscle Gain And Fat Loss?
For easy high-protein snacks, grab nuts, protein bars, hard-boiled eggs, or low-sodium jerky. Quick picks include canned fish, overnight oats with berries, crackers with cheese, edamame, or a whey protein shake.
What Are High-Protein Snacks To Buy?
When you’re busy and don’t have time for a full meal, snacks are a great way to curb hunger. Consider options like jerky, trail mix, turkey roll-ups, a Greek yogurt parfait, veggies with yogurt dip, tuna, and hard-boiled eggs.
What Has High Proteins Snacks Under 100 Calories?
Here are 18 healthy, high-protein snacks that are around 100 calories each to help you reach your goals:
- Chomps Turkey Jerky Sticks
- Cottage Cheese
- Tuna
- Celery with Peanut Butter
- Hard-Boiled Egg
- Egg White and Veggie Scramble
- String Cheese
- Turkey
What Are High Protein Food For Bodybuilding?
To build muscle faster, eat high-protein foods like eggs, chicken, salmon, Greek yogurt, skim milk, and beans.
What Are High Protein Foods For Vegetarian Bodybuilders?
For high-protein foods for vegetarian bodybuilders, try adding black beans, lentils, kidney beans, and split peas to your meals. These options are rich in fiber and protein, helping you stay full longer and boosting your energy for workouts.