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October 16, 2019
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5 high protein snacks to help you build muscle..
As bodybuilders we are judged on our appearance rather than performance.
Which is why we need every edge we can get when it comes to building muscle.
In order to build muscle protein intake must be sufficient enough to repair and build new cells.
The Harvard website recommends that men consume 0.8 grams of protein for every kilo of bodyweight.
But bodybuilder’s protein intake is far more important, it should not fall below 1.5 to 2g per kg of bodyweight because we need the extra protein for repair and growth.
Here are 5 high protein snacks that you can eat in between meals to get some extra protein in your diet!
Jerky is meat that has been cut into strips, dried and trimmed of fat.
It is an excellent high protein snack and can be flavored for taste.
You can find it at most grocery stores, but keep in mind that store-bought versions are in most cases high in added sugar and artificial ingredients.
Our best recommendation for you is to make your own jerky, using only meat and some seasoning.
All that you will needed is a low-temperature drying method, and salt to inhibit bacterial growth.
Almonds are an excellent source of protein, heart-healthy fats, and fiber.
One almond contains 0.25 grams of protein.
According to the USDA almond sheet, if you eat 100 grams of almonds you will get 21 grams of protein.
According to the USDA fact sheet on pumpkin seeds they contain almost 19g of protein per 100 grams!
These are primarily composed of leucine which is considered as an essential amino acid which means that they cannot be made in the body and must be consumed in the diet from protein-rich foods.
Leucine represents the key stimulators of protein synthesis or muscle building and also plays a role in the prevention of muscle breakdown.
Pumpkin seeds also increase testosterone (a bodybuilders best friend) because of the elevated amounts of zinc and scientific research states that testosterone levels can affect the ability to pack on muscle.
Pumkin seeds are tasty too!
Mozzarella sticks are elongated pieces of battered or breaded mozzarella.
If you only eat a portion of three fried mozzarella sticks you will get about 14 grams of protein.
They are also high in fat too so should only be eaten as a treat.
Greek yogurt is not like other yogurts. It is diffrent because it goes through a process to remove the whey. Whey is a liquid that contains lactose, a natural sugar found in milk.
It is an ideal healthy and high-protein snack, if you take one-cup serving (224 grams) you will get at least 20 grams of protein.
