You’re busy working a job, caring for family and trying to make time to get to the gym – you’re on the go. You don’t have time to sit down and eat a complete meal, but you still need to get your protein. A sedentary person needs around 0.8 grams of protein per pound of body weight, but if you’re doing resistance training and high-intensity exercise, you may need as much as 1.4 grams of protein per kilogram of weight.
The advantage of eating small amounts of protein throughout the day is it helps to suppress appetite, and it keeps muscles supplied with a constant flow of amino acids for building lean body mass. That’s where protein snacks come in. It’s a good idea to have some quick and easy protein sources you can tap into when you don’t have time to eat a sit-down meal. Here are some protein snacks you can carry with you during your busy day.
Greek Yogurt
Put an ice chest in your car, and fill it with a few containers of Greek yogurt for protein on the go. Greek yogurt has more protein and fewer carbs than standard yogurt, and it tastes creamier too. A six-ounce container has between 15 and 20 grams of protein and only half the carbs of regular yogurt. Buy plain Greek yogurt and flavor it yourself with fresh fruit and nuts for added protein.
Hard-Broiled Eggs
Buy organic eggs, and boil a dozen. Store them in the fridge, and grab a few to put in your ice chest for days you need a convenient source of protein. One large boiled egg has 6 grams of muscle-building protein and only 77 calories. The yolk is a good source of choline, a B vitamin that’s important for brain health. Eggs also rank high on the satiety scale, meaning they keep you full longer.
Sardines
Sardines come in easy-to-eat tins, although they have a powerful fish odor that can be offsetting. If you buy them packed in water, they’re an excellent low-calorie source of protein and heart-healthy omega-3 fats. A single can of sardines has a whopping 23 grams of protein and only 190 calories. The only downside is they’re usually high in salt. Enjoy them on a whole-grain cracker as a quick snack before hitting the gym. Be sure to wash your hands afterward, and watch your salt intake for the rest of the day.
Cottage Cheese
Buy single serving packets of low-fat cottage cheese, and stock them in your ice chest. Four ounces of low-fat cottage cheese has 16 grams of protein and only 100 calories. Some studies also show that low-fat dairy products boost fat loss, and it’s a good source of bone-building calcium. No wonder weight lifters love it.
String Cheese
A single piece of low-fat string cheese supplies 6 grams of protein and has only 80 calories. It’s an easy, peel-and-eat snack to enjoy on the way to the gym with half an apple for a dose of protein and healthy carbs.
The Bottom Line?
Load your ice chest with these high-protein snacks, and enjoy them on the go. They’ll keep your muscles supplied with the amino acids they need to grow, and help keep hunger at bay.
References:
Calorie Count at About.com
World’s Healthiest Foods website.
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