Sports coach Julien Quaglierini, wearing a Prozis tank top, adds a dose of whey protein to a blender.

6 snack ideas for bodybuilding

The practice of bodybuilding implies the implementation of a sports nutrition adapted. Whether you're trying to gain or lose weight, your dietary program is the key to success. Every exerciser must ensure that his or her protein intake is sufficient to promote muscle building. That's why, in this article, I invite you to discover 6 snack ideas for bodybuilding.

What are bodybuilding snacks?

If they want to achieve their goals, all bodybuilders must cover their nutritional needs and consume a balanced diet. protein quantity enough.

More precisely, these are the amino acids proteins, which are the real keys to maintaining and building muscle mass.

To optimize muscle gain, it is recommended to consume the following on a daily basis 2 grams of protein per kilo of body weight.

As a general rule, a day consists of three meals (breakfast, lunch and dinner), plus one or two snacks to ensure a constant supply of protein and carbohydrates.

Some will eat their protein snacks at 10 a.m. and 4 p.m., while others prefer snacks and bedtime.

Of course, everyone can adapt this rhythm to their own needs and constraints, as long as the caloric intake is well covered.

I'd like to take this opportunity to digress for a moment. Many exercisers still think that they need to eat a protein meal within 30 minutes of training. Of course, after a sports sessionIn order to regenerate, your body needs nutrients. However, this is not timed. Eating a balanced meal or taking a whey shaker within two hours is more than enough. If you're interested in this subject, I've written an article dedicated to the anabolic window.

Let's take a look at 6 ideas forprotein snacks for weight training.

1. The classic snack: the protein shaker

At any time of the day, drinking an protein shaker will help you meet your intake requirements.

Most bodybuilders appreciate protein shakers for their convenience and speed. Simply mix a dose of whey powder or vegetable proteins with water or milk, as you prefer.

If you're looking for a snack for weight gainFor high-calorie products, the shaker can also do the trick. Simply add high-calorie foods such as bananas, peanut butter or oatmeal.

Sports coach Julien Quaglierini preparing a bodybuilding snack: a mass-building shaker with whey and peanut butter.
The shaker is a simple and effective way of satisfying a high caloric requirement.

For those with poor appetites, this is a good alternative to solid food.

You'll also find an excellent shaker recipe for weight gain in my preparation book.

DISCOVER MY E-BOOK OF RECIPES

There's nothing original about this idea for a muscle-building snack, but it's nonetheless extremely effective.

2. The gourmet snack: homemade protein bars (or not)

The protein bar has the advantage of being easy to transport. Wherever you are, you can enjoy it with ease.

Unlike the industrial cookies or sugary chocolate bars you find in supermarkets, protein bars will satisfy your guilt-free snacking cravings. They come in a multitude of different flavors: chocolate, vanilla, strawberry, caramel, etc.

You're sure to find what you're looking for on Prozis websitespecialist in sports nutrition and dietary supplements.

Sports coach Julien Quaglierini eating a protein bar from the Prozis sports nutrition brand.
Protein bars are both practical and delicious.

Some bars are rich in protein and carbohydrates, while others contain fewer carbohydrates. The important thing is to determine your caloric requirements and macronutrients to choose the product that's right for you.

Even better, you can make your own protein snack home! Discover my homemade protein-rich bar recipewith whey isolate, peanut butter, honey and oat flakes.

What's more, this preparation will give you several bars to last the whole week. Of course, you can adjust the amount of each ingredient to suit your calories and macros.

3. The savoury snack: dried meat

If you're the type of person who prefers a protein snack I recommend that you opt for dried meat.

Commonly called "jerky" in the U.S. and Canada, these protein-packed snacks will give you everything you need to gain muscle.

You can find different kinds, made from beef, bison, turkey or chicken, in supermarkets or on the Internet. Prozis website.

4. The fresh snack: skyr with fruit

The skyr is one of the favourite foods of athletes.

It's a delicious protein snack, but it also has other interesting properties thanks to its calcium and probiotic content.

You can add wholegrain cereals or granola to suit your carbohydrate needs, as well as a spoonful of peanut or almond butter for healthy fats. Alternatively, top it off with a portion of fresh seasonal fruit for a fuller, healthier meal. healthy and delicious snack.

A bowl of fromage frais with fresh fruit (apple, blueberry, etc.).
Skyr and fromage blanc are excellent sources of protein.

Of course, you can also opt for other dairy products such as white cheese with 0 % fat or Greek yoghurt.

To keep your snacks cool when you're on the move, there are small cooler bags very practical. You can also store your meals, shakers, protein bars and other favorite snacks.

5. The satiating snack: energy balls

The energy balls are ideal for athletes.

Made with dried fruit or oatmeal, this muscle-building snack provides everything your metabolism needs, with plenty of carbohydrates and protein.

Before a trainingThis protein-rich snack will give you the energy you need to perform your various exercises.

After the session, the energy balls will help you replenish your energy reserves. glycogen to promote muscle volume gain and recovery.

In this article you will find two recipes for energy balls quick and easy to prepare.

6. The emergency snack: the tuna can

Although the tuna is not one of my favourite snacks, it is nonetheless a practical and interesting protein-rich snack for dry mass gain.

Indeed, cans of tuna can be found in any supermarket, with different flavors to make the taste less bland.

It's a source of protein that can also replace a meal when you're out and about. Depending on your macronutrient requirements, you can supplement with a source of carbohydrates (fruit and vegetables or wholemeal bread, for example) and a source of fats (avocado, almonds, hazelnuts, cashews, etc.).

However, you should limit your consumption, as canned tuna contains mercury. Over the long term, this can be harmful to your health.

Conclusion

With these 6 muscle-building snack ideas, you now have no excuses for not reaching your goal. As you've seen, these snacks are extremely useful, whether you're building mass or getting lean. All you need to do is calculate your calories and macros precisely beforehand.


Other articles to read :

How to successfully gain weight?

All about BCAAs for muscle recovery

How much protein should you eat per day?

What are the benefits of oatmeal in bodybuilding?

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6 Comments

  1. Hello,

    So for Greek yogurt, I don't know how it is in North America, but in France, even plain, it's less protein-rich than cottage cheese - on the order of 40 to 50%. And I had already seen it recommended in an old issue of Men's Health
    Otherwise, always as valuable in the advice

    1. However, the Greek yoghurt of the Fage brand can be found in France (but not everywhere, I grant you) and it contains more proteins than most of the white cheeses but it's true that it's not the case for all of them. Then it's mostly a matter of taste and calories so in the end there is not a huge difference except that some greek yogurts are made with sheep milk and not cow milk.

  2. I saw that when you came back to France you were using skyr instead of Greek yogurt, it's still really expensive, what's the difference with yogurt except for more proteins?

    1. The skyr has more protein, less carbs and a better taste I think, but if you're on a budget the 0% Greek yogurt is fine anyway.

  3. The whey protein remains according to me the fastest and most effective it allows to know exactly the number of calories and is carried everywhere much more practical than all the others therefore food supplement at the top except if you forget to wash your shaker immediately ...
    On the other hand I agree that it's true that you get bored quickly and when you want to change there are other choices
    see you soon

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