Protein is the fuel for building muscle. The essential amino acids contained in protein are what the body needs to repair muscle fibers broken down during exercise. A protein snack before your workout also helps regulate your blood sugar and keeps you feel full longer than a carb-laden snack, enabling you to maintain the intensity of your workout without crashing from a drop in your blood sugar. Eating another protein snack post-workout gives your body the muscle-rebuilding power it needs for a speedy recovery. For both snacks, eat about 10 grams of protein.
Check out the foods discussed below for some portable protein-filled snacks
#1 Chicken, Turkey, or Tuna
With about 100 calories and 20 grams of protein, 3 ounces of chicken, turkey, or tuna is an excellent protein choice both before and after exercise. Add a few wholegrain crackers or a slice of bread to hold the meat and you’re good to go.
# 2 Eggs
Three hardboiled eggs are easy to transport, eat, and they contain 18 grams of protein for 240 calories. Eggs also contain an abundance of vitamins and nutrients. If cooked eggs are more your thing, cook the eggs at home then microwave them when it’s time to eat.
#3 Chocolate Milk
Fueling pre- and post-workout is the perfect time to drink chocolate milk. Many athletes drink chocolate milk immediately after exercise for the quick delivery of protein and sugars their muscles need to start the rebuilding process. Sixteen ounces of 2% has about 17 grams of protein and 330 calories.
#4 Whey Powder
Whey powder’s protein is derived from milk, containing whey isolate for quick absorption and casein, a milk protein that digests slowly. Mix with water or with milk for more protein. Alone whey powder provides about 24 grams of protein for 110 calories.
#5 Greek Yogurt
You can’t do much better than Greek yogurt for your protein snack. Plain Greek yogurt is very low in sugar, low in calories, and high in protein. You’ll get about 15 grams of protein for 80 calories. Add some nuts or berries if it’s too sour for your taste.
Because protein-filled foods do such an amazing job of preparing your muscles for exercise and repairing them afterward, it’s essential to base your pre- and post-workout snacks on high protein foods. The list above provides you with 5 great options for all of your workouts.