To properly progress in bodybuilding, it is necessary to eat well, and to train regularly. However, the most difficult thing is the diet, because of our current lifestyle.
The body needs 3 main meals a day, with 2 snacks in between. This is to provide the body with a constant supply of proteins, fats and carbohydrates. Everyone has their own snack time. The anabolic window system should be followed. To prevent the muscle from burning out after training, it is advisable to take snack breaks immediately afterwards, because the body is tired and needs to be fed to restore strength and boost muscle growth.
Studies show that proteins are the most important elements for the muscle growth we want. Amino acids in protein maintain strength and build muscle mass afterwards.
What to take during snack breaks?
Breakfast is always a good start to the day. Even with our busy lifestyles, there is always time to eat. Have a light snack rich in protein. You can take advantage of traffic jams, for example, to eat breakfast if you don't have time in the morning.
Protein snacks should be favoured, ready-made and well-sealed, easy to eat at any time.
When travelling, snacks can be homemade or bought from a supermarket or a place that sells fair foods.
There are a few selections of protein rich snacks to discover in this article.
Below are some lists of snacks to take along for off-peak hours
THE PROTEIN SHAKE
Protein shakes are a familiar drink to all bodybuilding athletes. A protein shake is very effective and energizing.
It is mixed with water or milk depending on the need and the desired result of each person. Whatever the basis of the shake, ready to drink or homemade, it will always be rich in protein and very easy to take everywhere to drink it at any time of the day.
For people who want to manage their macros, the protein powder will be more beneficial to get a good result. The shaker can be mixed with powdered oats or taken with a banana for extra carbohydrates; with organic peanut butter for extra fat, otherwise snack on almonds or cashews.
Protein drinks are available in supermarkets, grocery shops, gyms, supplement and nutrition stores or on the internet.
PROTEIN BARS
It is possible to create your own recipe using ingredients such as: oatmeal, whey, honey, peanut butter.
You can find them in supermarkets or gyms.
DRIED MEAT
Beef, bison, turkey, are also high protein meats. A good snack that is fun to eat. Called "jerky" in the USA and Canada, dried meat can be found in France in supermarkets or on the internet.
CAN OF TUNA
The can of tuna is one of the most protein-rich and good quality snacks. It is ready to eat and easy to take with you when you go out. It is sold in supermarkets with different choices of flavours (spicy and other flavours)
It can be accompanied by bread or fruit for carbohydrate intake and almonds or cashew nuts for fat intake.
GREEK YOGHURT
Greek yoghurt is not only high in protein, it is also rich in calcium and pro-biotics. It is a delicious snack to be eaten at any time and preferably without sugar. It can be mixed with whole grain cereals or granola depending on your carbohydrate needs. Alternatively with a spoonful of peanut or almond butter for extra fat.
Always look at the label for nutritional information (carbohydrates, fat, protein)
Another suggestion for a snack?
Many snacks can be taken besides the ones listed above. Such as eggs, turkey or soya, which are all high in protein. They are ready to eat and not bulky and can be eaten at any time.
Of course, fruits and nuts can also be added to the snack as seen in the 5 items listed above.
Remember that proteins are essential for mass gain or loss. And it is also important to calculate the calories and macros to avoid excesses and muscular catabolism.
