Proteins are essential nutrients for muscle growth and recovery, playing a key role in gaining muscle mass. During training, muscle fibers suffer small injuries that need to be repaired, and it is in this process that proteins act, promoting reconstruction and strengthening of muscles.
In addition to the main meals, including rich routine -rich snacks can be a great strategy for keeping the body well nourished throughout the day and enhancing results. They help to constantly provide amino acids, favoring muscle gain more efficiently.
Next, check out 8 protein -rich snacks to increase muscle mass!
Ingredients
- 4 slices of bread of your choice
- 150 g de salmon sliced
- 1/2 cup cottage cheese tea
- 1/2 sliced avocado pulp
- 1/2 tomato without seeds and sliced
- Salt, thyme, ground black pepper and lemon juice to taste
Preparation mode
Spread the cottage cheese on one of the bread slices. Then put the avocado and tomato slices over the cheese. Arrange the salmon slices above the ingredients. Season with lemon juice, thyme, salt and black pepper. Cover the sandwich with another slice of bread. Serve next.
Ingredients
Massa
- 2 Eggs
- 2 tablespoons of tapioca gum
- 1 cup of tea spinach leaves bites
- Salt and ground black pepper to taste
- Olive oil to grease
Filling
- 1 cup of boiled and shredded chicken breast
- 1/2 cup of mines fresh crumpled cheese
- Salt, oregano and ground black pepper to taste
Preparation mode
Massa
In a container, put the eggs and, with the help of a fork, beat until smooth. Add the tapioca gum and mix until a thick mass. Add the spinach leaves and mix. Season with salt and black pepper. Reserve.
Grease a skillet with olive oil and bring to medium heat to heat. Pour the crepioca dough over the pan and spread to cover the bottom. Cook until the bottom of the crepioca is firm and starts to brown. Carefully, turn the crepioca and brown the other side. Turn off the heat, transfer to a plate and set aside.
Filling
In a container, put the shredded chicken and the Minas cheese and mix. Season with salt, oregano and black pepper. Place the stuffing over half the crepioca, bend the other half over and press lightly. Serve next.
Ingredients
- 2 slices of brown bread
- 1 peeled and sliced banana
- Mel, pasta of peanut and cinnamon powder to taste
Preparation mode
In a pan, put the two slices of whole bread and bring to low heat until golden and crispy. Turn off the heat, transfer to a plate and, with the help of a knife, spread a generous amount of peanut paste in each slice. Then, in one of the slices of bread, arrange the banana slices. Drizzle the sandwich with honey and sprinkle with the cinnamon powder. Close and serve then.
Vegetarian kibe
Ingredients
- 500 g of wheat for kibe
- 1 cup of textured soy protein tea
- 1 cup chopped green-smell
- 1 cup of chopped mint tea
- 100 ml of olive oil
- 1 lemon juice
- Hot water
- 1 teaspoon of powder cumin
- 1 peeling potatoes, cooked and wrinkled
- 1 peeled and grated onion
- 1 tablespoon of chickpeas
- Salt and ground black pepper to taste
- Olive oil to grease
Preparation mode
In a container, place the wheat to kibe, soy protein and cumin. Cover with hot water and let stand for 20 minutes. Then squeeze with the help of a dish cloth and place in a container. Add the other ingredients and mix. Mold the kibes and put them in a greased pan with olive oil. Bake in preheated oven at medium temperature for 30 minutes. Serve next.
Ingredients
- 6 peeled and sliced-cut bananas
- 1/2 cup of cocoa powder 70%
- 2 tablespoons whey protein Chocolate flavor
- 4 tablespoons of peanut paste
- Drops of dark chocolate to taste
- Coconut oil
Preparation mode
In one blender, Put the nanic bananas, the cocoa powder, the whey protein and the peanut paste and beat until smooth. Pour the mixture into a pointed pan with coconut oil, distribute the chocolate drops and bake in 180 ° C for 20 minutes. Serve next.
Homemade protein bar
Ingredients
- 1 cup of oat flakes
- 1/2 cup of peanut butter
- 3 tablespoons honey
- 3 tablespoons of whey protein
- 3 tablespoons of chopped grape
- 3 tablespoons of chopped nuts
Preparation mode
In a container, put the oat flakes, the peanut paste, the honey, the whey protein and stir until smooth. Add the raisin and walnuts and mix to incorporate. Line a shape with parchment paper and pour the mixture over it. With the help of a spatula, press the pasta to level and compact. Refrigerate for 2 hours. Then cut into bars shape and then serve.
Ingredients
- 1/2 PITAYA ROSE PULP
- 1 banana peeled, cut into slices and frozen
- 1 scoop de whey protein vanilla flavor
- 2 tablespoons of natural yogurt
- 1 tablespoon of chia seeds
- Granola, sliced strawberries and grated coconut to serve
Preparation mode
In a sieve, arrange the pitaya pulp and sift with the help of a spoon to separate the pulp from the seeds. Arrange the fruit pulp to a blender and add the remaining ingredients. Beat until homogeneous consistency and transfer to a container. Refrigerate to freeze and serve with granola, strawberries and grated coconut.
Ingredients
- 1 Apple without seeds and grated
- 2 Eggs
- 1 scoop de whey protein vanilla flavor
- 2 tablespoons oatmeal
- 1 teaspoon of baking powder
- 1 teaspoon of cinnamon powder
- 1 tablespoon of honey
- 1 teaspoon of coconut oil
- 1 salt whistle
Preparation mode
In a container, place all ingredients and mix until smooth. Then distribute the dough in silicone donut pans and bake preheated to 180 ° C for 25 minutes. Serve next.