Snacks to Build Muscle! (Not lose it)
When I was in high school, protein shakes were the big thing. Sadly, all this did was slow down the liver, in my opinion. As a girl, I definitely didnât notice any muscle gain and fat loss. In fact, I was already strong and probably didnât need any extra supplementation, but just a little food guidance. You would think after all these years that protein shakes wouldnât still be a thing, but they are.
If youâre looking to build muscle, letâs take you through the right way to do it. I would be silly to make you think that one food group could do the trick or even that a few correct snacks could do the trick. Remember, itâs all about consistency and lifestyle changes. Combining your food properly at least 70% of the time and getting workouts in at your correct heart rate is key. Hereâs a secret: high heart rate workouts actually can burn sugar from your muscles, so contrary to what you may have thought, slowing down is another key to building muscle.
One last thingâtiming your meals is another good way to fuel the muscular system. While you may not feel like eating right after your workout, getting one of these snacks within an hour (ideally 30 minutes) post-workout is key.
Rather than just focusing on protein, letâs make sure weâre including all three macros, because they help each other to replenish cells in your muscles. Here are some of my favorite go-tos over the years, along with a couple of recipes that I love to whip up.
âą Rice cakes topped with either hard-boiled eggs, avocado and tomato, or nut butter and berries, sprinkled with hemp seeds and cinnamon.
âą Coconut yogurt mixed with low-sugar granola, collagen peptides, and berries.
âą Dark chocolate pumpkin seeds
âą Chomps beef stick and an apple
âą Two string cheeses and an orange
âą Green smoothie with collagen peptides (recipe below)
âą Protein pancakes (recipe below)
RECIPE TYPE:Breakfast or Snack SERVING SIZE:1 INGREDIENTS:
1â2 medium pitted avocado
1 scoop collagen peptides
8 ounces unsweetened almond or coconut milk
In a blender, combine all ingredients and blend until smooth.
RECIPE TYPE:Breakfast or Snack SERVING SIZE:4-6INGREDIENTS:
1 teaspoon pumpkin pie spice
1 tablespoon neutral-flavored healthy plant oil (such as avocado, sunflower, or grape seed oil)
2 tablespoons pure maple syrup (optional)
2/3 cup unsweetened almond/coconut/cashew milk
1/2 cup 2% plain Greek yogurt
1/2 cup chopped pecans (optional)
For serving: extra pecans, pure maple syrup, vanilla and honey sweetened Greek yogurt, cinnamon
1) In a medium bowl, whisk together flour, baking powder, baking soda, salt, pumpkin pie spice, and chia seeds. Set aside.
2) In a large bowl, whisk together the egg, oil, maple syrup, milk, yogurt, and pumpkin puree.
3) Slowly add the dry ingredient mixture to the wet ingredients. Mix until well combined. Gently fold in the pecans.
4) Heat a griddle or large skillet over medium heat. Pour the batter onto the preheated griddle/skillet by 1/4 cupful at a time, spacing between. Cook about 3-4 minutes on each side. Flip when bubbles form on the surface and edges begin to firm up, or until golden brown, a little puffy, and set. Enjoy warm with your favorite toppings.
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