English: Healthy snack
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To build muscle mass you will have to consume six well-balanced meals throughout the day. But there are people who do not have time to eat a full dish at a restaurant or at home. And of course there are people who enjoy eating snacks between their meals.

Most of the snacks are completely unhealthy and will ruin your chances to body transformation.  They are high in sodium, saturated fats, trans fat, sugar, and full with empty calories that are going to help you gain more weight. That is exactly why I want to share with you my “snack list” that will help you fight hunger and supply your body with the needed nutrients.

1. Low Fat Cottage Cheese With Crackers
Low fat cottage cheese and whole grain crackers, an amazing snack full with protein and complex carbohydrates. Cottage cheese has a lot of pluses: rich in calcium, vitamin B12, phosphorus, and a great source of slow releasing casein protein that is going to keep your muscles full for hours.

The whole grain crackers are going to be your fiber and carbohydrate source of energy. If you are wondering if you can go with plain (white) crackers the answer is NO! They are a source of sugar, vegetable oil, and simple (fast acting) carbohydrates.

2. Homemade Protein Bars/Waffles
Never buy protein bars from the shop! They are full with chemicals that are bad for you, not to mention all of the sugars that you are going to consume. That is why I am going to show you how to make yourself homemade protein bars.

You will need:

  • 5 Scoops of protein
  • 1 cup of oats
  • 2 Tbs of natural peanut butter
  • 1 Tbs of crushed nuts
  • 1 Tbs of honey (to stick the mix)

Get a big bowl where you are going to mix the ingredients. After you are done put the big mix in a plate and let it stay in the refrigerator for 1-2 hours. When they are done use a knife to cut 5 protein bars.

One protein bar is going to contain: 25g of protein, 15g of carbohydrates, 10 grams of fats. and 250 calories.

They are really delicious, crunchy, and full with healthy nutrients. Do not eat more than two a day !

3. Casein Chocolate Protein Shake
Rich in long-lasting protein, low in carbohydrates and fats, this is probably the best snack you can have. I recommend drinking the chocolate shake when you start craving sweets.

Depending on what you like, you can choose trough a big variety of tastes: Berries, Strawberry and banana, Chocolate, Vanilla, Rocky-Road, and many more.

Do not buy whey protein (It’s fast acting protein, take it before after your workout).

4. Protein Mug Brownie
It’s really easy and fast to prepare.

You will need:

  • 1 Scoop of protein powder
  • 1 Tea spoon of peanut butter
  • 1 Egg white
  • A Coffee mug
  • A microwave

Put all of the ingredients in the coffee mug and mix it all up with a spoon. Beat it until you get a smooth creamy look, make sure there are no big chunks of protein powder in there, it’s going to ruin the brownie.

Put the coffee mug in the microwave, set the time for 2-3 minutes, close the door and wait. Give your brownie some time to cool and take a bite.

In my opinion this is an awesome snack. Considering the fact that it’s a great craving destroyer and great if you have no time for a big meal.

Each brownie contains: 28grams of protein, 6grams of carbohydrates, 5 grams of fats, and 190 calories.

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