Need to Eat More Protein? Try These High Protein Snacks
A large part of living a healthy lifestyle is choosing the right foods to eat - but what are the right foods? Unless you're a dietician, you might find it difficult to figure out exactly what your body needs and why.
While simple just eating healthy can be beneficial for your overall health and fitness goals, the macronutrients that make up our foods go deeper than just "healthy" vs "unhealthy".
One of those important macronutrients is protein. Along with carbohydrates and fats, protein plays a significant role in how your body functions. You need a balanced amount of macronutrients in order to have enough energy, lose weight, and more.
Protein in particular can be hard to get enough of as often diets unknowingly consist of high carbs and fats. While you need a little bit of everything, you need to get enough protein in your diet no matter what your lifestyle looks like.
Maybe you have a hard time reaching your protein goals everyday or you just don't know where to start, these high protein snacks can help you hit those numbers and stay healthy.
What is Protein?
Protein is a macronutrient essential for the structure, function, and regulation of the body's tissues and organs - basically, they're the building blocks of our bodies.
It's composed of amino acids, linked together like beads on a string to form complex molecules. These amino acids are the building blocks for various body components, including muscles, bones, skin, hair, and enzymes.
Our bodies can produce some amino acids, but others, known as essential amino acids, must be obtained through the foods we eat.
Protein is found in both animal and plant-based foods, with each source offering a unique amino acid profile. Adequate protein intake is crucial for growth, repair, and overall health.
Benefits of Protein
If you scroll through your social media, you may have run into someone making a meal or dessert that they classify as "high protein".
While you may think that eating enough protein is only important for bodybuilders or athletes, everyone - no matter how active they are - needs protein in their diet. And for plenty of good reasons.
Faster Metabolism
You've probably heard this one - a fast metabolism helps you lose weight quicker. That's because a faster metabolism helps you burn more calories even when you're just sitting on the couch.
Even when you're eating food, your metabolism speeds up to help digest the food. This process is referred to as the thermic effect of food (TEF).
That doesn't necessarily give you a reason to eat more cake, though. But it might just give you a reason to eat more protein.
Studies show that protein has a 20-35% thermic effect compared to the 5-15% that carbs and fats have.
When it comes to calorie burn, more research shows that a high-protein diet can help you burn significantly more calories versus a low-protein diet. In this particular study, the high-protein group burned 260 more calories a day than the low-protein group.
Get Stronger
Being strong isn't just for athletes or regular gym-goers. Whether you hit the gym everyday or not, it's important to build or maintain strength, especially as you get older. If you're not strong enough, simple tasks like opening doors, walking up stairs, or carrying groceries become much more difficult.
Since protein is our muscles' building blocks, it can help you not only increase strength but also muscle - which is also essential for weight loss.
Eating enough protein is especially important when you're trying to lose weight because it can help with the potential muscle loss that comes with weight loss.
Along with increasing muscle mass, protein can also help strengthen your bones. Strong bones are another important aspect of getting older as they can help reduce the risk of osteoporosis and breaks.
Feel Fuller Longer
Are you a victim of late-night snack cravings? You might want to eat more protein. Compared to carbs and fats, protein can help you feel fuller without eating more food.
This is because protein helps decrease the hunger hormone called ghrelin and helps increase the hormone that makes you feel full - peptide YY.
So, just by putting a little more meat or beans on your plate, you could curb those late night cravings that are contributing to weight gain.
Weight Loss
The magic phrase that we all love to hear - weight loss. Often people set a goal for themselves, whether it be for New Years or next Monday - to start losing weight. If you're one of these people, you might want to eat more protein.
Since protein can help speed up our metabolism and help us feel fuller, it's not wonder it's one of those magic ways to help you shed pounds.
Studies show that women who ate upped their protein intake from 15% to 30% lost 11 pounds in just 12 weeks.
In another study, a group that ate a high-protein, calorie-restricted diet lost 53% more body fat compared to another group that ate the same amount of calories.
Losing the weight is hard, but keeping it off can be even harder. Just by increasing your protein intake slightly, you give yourself a significantly better chance to keep the weight off.
Lower Blood Pressure
A high-protein diet can be beneficial for managing your blood pressure, which is especially important as we get older. If we have high blood pressure, it puts us at a greater risk of heart attacks, strokes, and kidney disease.
Studies suggest that consuming more protein, from various foods like meat, fish, eggs, dairy, legumes, and whole grains, can help lower blood pressure.
This might be due to several factors, including the body's increased production of nitric oxide, a substance that relaxes blood vessels.
Additionally, some proteins contain compounds that can act as natural blood pressure regulators.
Foods High in Protein
With all of this in mind, you might be wondering just how you can get more protein in your diet. First, let's look at just some foods with high-protein content to incorporate into your meals:
Lean meats and poultry
Fish
Eggs
Beans and legumes
Cheese
Nuts
Whole grains
Protein pancakes
Milk
Best High Protein Snacks
If you're still not reaching your goal, or maybe you like to snack guilt-free throughout the day, try incorporating some high protein snacks into your diet.
Greek Yogurt with Granola
Greek yogurt is packed with protein, containing an average of 15g-20g per container.
Granola, when chosen wisely, offers a mix of whole grains, nuts, and seeds, adding extra protein and healthy fats to the snack.
Together, they create a delicious and nutritious combination that helps curb hunger and keeps you feeling fuller for longer.
Cheese and Beef Sticks
Cheese sticks and beef sticks are a protein-packed duo that makes for a convenient and satisfying snack.
Cheese sticks offer a good dose of calcium and protein, with around 7g of protein per stick, while beef sticks deliver a concentrated amount of protein, around 6g per stick, to keep you feeling full and energized.
This combination provides a balance of nutrients and flavor, making it a great choice for on-the-go fuel.
Hummus and Veggies
Hummus and veggies might not seem like a high-protein snack at first glance, but it's a deceptively nutritious choice.
While the protein content in hummus, made primarily from chickpeas, isn't as concentrated as in some other options, it does offer a decent amount, with about 19g of protein per one cup.
Combined with the fiber and vitamins found in fresh vegetables like carrots, celery, or cucumber, this snack provides a satisfying and balanced meal or snack option. It's also a great way to increase your daily vegetable intake.
Hard Boiled Eggs and Almonds
Hard-boiled eggs and almonds offer a nutritious and portable high-protein snack.
They're a complete protein source, and with about 6g of protein per egg, they provide essential amino acids for muscle repair and growth.
Almonds contribute healthy fats, fiber, and additional protein, with about 6g of protein in one handful. If you want to satisfy your sweet tooth, try dark chocolate covered almonds to also help improve heart health.
The combination of protein and healthy fats helps to regulate blood sugar levels and keeps you feeling full for longer.
Protein Shakes
While many smoothies are packed with fruits and vegetables, they often fall short on protein.
To boost the nutritional value of your smoothie, add a scoop of protein powder and milk, which contains about 8g of protein per cup. With a variety of options like whey, soy, egg, and pea protein, you can easily customize your protein shakes to fit your dietary preferences.
Whey protein is a popular choice known for its ability to keep you feeling full. Typically, a single scoop of whey protein powder provides around 17 grams of protein.
If you don't want to make your own protein shakes, there are plenty of pre-made ones that come in different flavors, such as Core Power Protein Shake, Premier Protein, and Muscle Milk.
Apples and Peanut Butter
Apples and peanut butter might not seem like a high-protein powerhouse, but this classic combination packs a surprising punch.
While apples primarily offer fiber and vitamins, peanut butter is a concentrated source of healthy fats and protein, with about 8g per two tablespoons.
The combination of these two foods creates a satisfying snack that provides sustained energy and helps curb cravings.
Plus, the fiber from the apple aids digestion and contributes to overall fullness.
Cottage Cheese and Berries
Cottage cheese and berries make a refreshing and protein-packed snack. Cottage cheese is an excellent source of protein, with around a whopping 25g per one cup.
The addition of berries brings a burst of antioxidants and natural sweetness, making it a delicious and healthy treat.
This combination is also low in calories and high in fiber, helping to keep you feeling full and satisfying your sweet tooth.
Roasted Chickpeas
Roasted chickpeas, or garbanzo beans, are a fantastic high-protein snack that's both crunchy and satisfying. With an outstanding 39g of protein per one cup, they're packed with plant-based protein, fiber, and iron, making them a healthy and filling option.
To elevate the flavor, experiment with different seasonings.
Try a classic combination of paprika, garlic powder, and salt for a savory kick. For a spicy twist, add chili powder and cumin. Or, go sweet and salty with cinnamon, sugar, and a pinch of salt.
Protein Bars
Protein bars offer a convenient and portable way to boost your protein intake, with between 7g to 20g per bar. These snacks are designed to provide a quick and satisfying source of energy, making them ideal for anyone on-the-go.
While the protein content can vary between brands, many offer a substantial amount to help build and repair tissues.
However, it's important to read the nutrition label carefully to choose a bar with minimal added sugars and unhealthy fats.
Some of the top-rated, healthy protein bars are RxBar Protein Bars, Quest Protein Bars, Perfect Bar Peanut Butter Protein Bar, and Cliff Builders Protein.
Eat More High Protein Snacks
Whether you live an on-the-go lifestyle or you can afford to take some time to enjoy your snack on the couch, there are high protein snacks for you!
Stay healthy in every era of your life by eating more protein.