Protein is one of the three fundamental macronutrients, alongside carbohydrates and fats.
Not eating enough protein can lead to fatigue.
Protein rich foods are a good fuel source and help the body grow and maintain muscle.
So what are some of the best high protein snacks?
What are high protein foods?
High protein foods include lean meat, fish and poultry.
These are the some of the best protein foods, as they include a large number of amino acids, which are the building blocks used for muscle growth.
While you can consume protein foods in your everyday meals, there are other ways to consume protein.
Other ways to add protein to your diet
For instance, you could also try adding protein powder to certain foods and drinks.
You can use it in pancake batter or when making ice cream – you can really get creative with the different ways in which you can consume protein!
If you are not sure how to add protein powder to your diet, there are also plenty of protein powder recipes to try.
Eggs and fish are a good source of protein too. The NHS recommends eating two portions of fish a week. This should include one oily fish to ensure you eat enough omega-3 fatty acids.1
It can be difficult for vegans to get their recommended daily protein intake.
However, there are plenty of vegan-friendly protein rich foods to choose from, including tofu, soya drinks, edamame beans, nuts, seeds and grains.
The best protein snacks
Healthy snacking between meals can be a great way to help reduce main meal portion sizes and reduce the pangs of hunger between meals, like lunch and dinner.
With the right protein rich snacks, you may be able to avoid needing to consume a large load of protein rich foods to attain the vital nutrients (such as chicken, oats, fish).
Certain snacks can provide the right amount of protein needed without feeling bloated.
Some examples of healthy protein snacks include protein shakes, oatmeal, nuts (such as cashews and peanuts), seeds and fruit such as avocados and blackberries.
Protein bars are a good option and they come in a wide variety of different flavours.
If you are looking for the ideal protein bar, there are many options on the market right now, and several tried and tested favourites.
Yoghurt and high protein muesli are good choices for a healthy breakfast.
To ensure a great start to the day, you have to have enough energy to keep you going. Which is why you should avoid skipping breakfast and instead look for ways to optimise the nutrients you gain in the morning.
Eating protein early in the day can help to stimulate brain activity and inhibit you from getting hungry before lunch.
There are many protein rich breakfasts options to try.
What is a high protein diet?
High protein diets have been around for decades. Over the years, wrestlers, bodybuilders and other fitness fanatics have eaten protein foods to help with muscle growth.
There are various high protein diets to choose from such as, Dukan, Atkins, Zone and Stillman.2
These diets encourage the consumption of lean protein, while limiting fat and carbohydrates. Eating more protein can help boost your metabolism and increase energy.
High protein, low carbohydrate diets can also help you lose weight. They focus on maintaining a healthy amount of carbs so that there is a decrease in excess fat storage.
Many on a high protein diet are looking to body build. Supplements can be taken alongside foods rich in protein for enhancing muscle mass.3
Protein powder can also be consumed within a high protein diet. Used to make milkshakes or in various meals, they can help to provide the energy you need to work out. There are many types of powders to choose from, including whey and casein.
If you are thinking of taking supplements, protein powder or trying out a high protein diet, it is advised to contact a health professional for help to ensure that the diets and foods are right for you.
Last updated: 7 January 2021
Sources
1 https://www.nhs.uk/live-well/eat-well/
2 https://www.nhs.uk/live-well/healthy-weight/top-diets-review/
3 https://www.nhs.uk/live-well/healthy-body/body-building-sports-supplements-facts/
