Eating high-protein snacks is always fun to experiment with. They taste good, they are satiating, fuel your muscle gains and improve metabolism.
In today’s article, we are going over the benefits, preparation tips & protein powder recommendations, and lastly, some high protein snack recommendations that I have tried and love!
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Benefits of low-calorie high protein snacks after the gym
Muscle building & refuel after lifting
After a muscle-building workout in the gym, working out in the yard, or going for a run around the block, you might get hungry afterward.
Some people say you need to consume protein immediately after the gym. However, science and other health professionals state that you can consume protein within 4 hours after a muscle-building session.
Protein helps you build muscle with something called muscle protein synthesis. When you are lifting heavyweight, you are creating little tears in certain muscle fibers that need to rebuild and reconfigure due to the new muscle size.
You can check out the article that I linked to learning more about this topic if you are interested.
Fitness is complicated for even me to understand!
More nutrient-dense compared to a typical protein bar
Why should I eat a homemade snack instead of a protein bar?
First, let me just say, I don’t think protein bars are bad at all! In fact, I love Premiere protein shakes because they include vitamins and minerals to ensure proper nutrition and make for a clean extra protein source. The ones I linked are a Cake Batter flavor! Yes please! 🙂
I also love protein bars and think they are a great source of protein too and are easy to grab when you are on the go and do not have time to make your own snacks and drinks.
These are just some ideas you can try if you get sick of pre-made stuff and want something more nutrient-dense or homemade (adding your own favorite protein is a plus too 😉 ).
Sometimes it is cheaper to make your own protein bars or protein snacks and you won’t get the added gums and other questionable ingredients in your own bar.
High satiety, Lower calories, more volume, feel full
When you are making your own healthy high protein snacks for after the gym, you can make them lower in calories, and have higher volume.
This is great because then you will feel fuller and more satisfied after a great gym session.
I don’t know if you can relate, but sometimes, the occasional tummy ache will happen after eating a commercial protein shake or bar. We can avoid this by making our own snacks.
Provides good energy in between meals
The last benefit of a good high protein snack for any time of day-not just after the gym- is because it provides good energy in between meals when you are hungry.
It’s nice to have something filling to snack on that’s high in protein so it won’t spike your blood sugar as much and lead to a crash.
Related:
Healthy Snack preparation tips
Plan Ahead
When you can plan out your healthy high protein snacks ahead of time, you will be less likely to opt for something like cookies or chocolate when the mini hunger strike hits you.
Not only that, but you can have all your snacks with you when you head to work, in your car after the gym, or in your purse or bag when necessary.
It also saves time, stress, and inconvenience so you always have something great on hand!
The BEST protein Powders
Personally, I have tried a few protein powders in my day. The protein powder that has impressed me the most is “PE Science Gourmet Vanilla Protein Powder. It is smooth, made with whey, lower in calories, and affordable too. I love using it to make the recipes down below.
I have also tried their Cake Pop, and Snickerdoodle flavors and they were not as good as the Gourmet Vanilla.
Protein Powders:
- Premiere protein vanilla, chocolate, cake batter, and caramel shakes. These are perfect for healthy high protein iced coffee- and Ive used them in coffee videos before.
- Pe Science Gourmet Vanilla Whey Protein Powder. This is my all time favorite and I have tried a lot. Try it, you wont be disappointed!
- Pe Science Gourmet Vanilla-vegan– Protein powder. I haven’t tried this, but I have tried their vegan mocha protein powder as a sample and it was so good! But this is also my favorite brand.
- Orgain Vegan Vanilla & Chocolate Protein Powder. A fantastic plant-based option. Although it’s higher in protein, it’s higher in carbohydrates too because it is plant-based. This makes it higher in calories which is great if you need more calories.
- Dymatize Fruity Pebble Protein. This is a whey and casein blend protein that can be used amazingly as a protein drink. It would be good as ice cream as I have had it before. But it can be artificial tasting for some (me included!).
Tools for creating these snacks
You might need a couple of things to make protein bars, or other homemade snacks. Really the snacks I created or recommend are very minimal and require minimal ingredients to make it easiest on everyone.
Youll need:
- Protein powder of your choice
- Food processor
- Storage containers
Related: Amazon Fitness Favorites You Didn’t Know You Needed
6 high Protein Snack Ideas for Post Gym
Here are the recipes. I highly, highly recommend getting the PE science Whey Gourmet Vanilla protein because it works so well in baked goods and in ice creams and other treats.
I have linked a couple of fun recipes from other fitness bloggers that I resonate with and have used their recipes! My favorite snacks from this list are the protein fluff and turkey cheese avocado rollups, and protein iced coffee! What are yours?!
- Oreo Protein balls by Lauren Fit Foodie
- Turkey, cheese, avocado roll-ups
- homemade chocolate fudge protein bars by Desserts with Benefits
- turkey jerky, cracker, and cheese & cucumber or zucchini mini Lunchable
- protein fluff by Lauren Fit Foodie
- chia seed pudding
- Greek Yogurt cups with nuts or protein granola
- Protein Iced Coffee with Premiere Protein shake added
- Baby Bell Cheese
- Celery & Peanut Butter snack cups
- Perfect Cup Peanut Butter Snack Cups
- Apples & Peanut Butter
- Rice Cakes with Peanut Butter (powdered PB is great too!
- Smoothie With protein powder added
- Hard-boiled eggs
If you want MORE Healthy Snack ideas, Check these posts out as they are more in-depth with lots more snack ideas! I really wanted to discuss more of the why and how protein works for satiety in this post with a couple of snack options.
Related:
- Heavenly Healthy Snacks to Help You Lose Weight
- Heavenly Healthy Snacks for Weight Loss PART 2!
- Delicious Vegan Snacks You Need to Try
- 20 Vegan Movie Night Snack Ideas That Will Blow Your Tastebuds
- 10 healthy sweet snacks to satisfy your sweet tooth
Summary
To conclude our thoughts:
- High protein snacks make you feel satisfied
- They can be lower in calories
- They can substitute sweet snacks
- They can be homemade or store-bought
- The best protein powder is PE science (IMO)
- You don’t need to eat a high protein snack right after your workout but within 4 hours afterward
Related:What you need to know before beginning your weight loss journey
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now tell me…
What is your favorite protein powder or high protein snack?
Also, if you aren’t following me on Pinterest or Instagram @kindhealthcoach, you should! Help me to build up my audience and help more people achieve a healthy sustainable lifestyle and bring people closer to Jesus as well!
Kindly,
Dacia
By this we know love, because He laid down His life for us. And we also out to lay down our lives for the brethren.
1 john 3:16
