Include 6 protein snacks in diet to increase muscle mass
Eating a nutritious snack before training and another rich in protein after training helps stimulate the increase in muscle mass and improve the repair of muscle fibers, accelerating their development and growth. This strategy should be used both for those who want to gain or lose weight and increase the amount of muscle mass.
In addition to pre-and post-training meals, it is also important to maintain adequate hydration during physical activity, being able to drink water, coconut water, or isotonic drinks, depending on the intensity, duration, and type of exercise to be performed.
On the other hand, another good strategy to promote hypertrophy and weight gain or loss is to go to a sports nutritionist to carry out an evaluation and develop a nutritional plan adapted to the individual needs and objectives of the person.
Pre-workout snacks
Before training, the idea is to eat foods that have a higher content of carbohydrates and a portion of proteins and good fats, as this helps maintain energy throughout physical activity.
1. Yogurt with fruit and oatmeal
Mixing yogurt with 1 fruit and 1-2 tablespoons of oatmeal provides a good amount of carbohydrates and protein to keep you energized before training. Plain yogurt, for example, has 7 g of protein in each unit, the same amount found in an egg.
For those who want to lose weight, the best option is to take only natural yogurt or mix it with fruit or oatmeal, without combining everything in the same meal.
2. Milk with cocoa and toast
Milk with cocoa and whole-wheat toast is an excellent snack before training, as it provides proteins from the milk and carbohydrates from the bread that will supply energy to the muscles throughout the training. Likewise, cocoa is rich in antioxidants that will help muscle recovery and prevent severe pain from appearing, even after a heavy workout.
Milk with cocoa is already enough to provide energy and be able to carry out the training. Another good option is to eat whole-wheat toast with cottage cheese.
3. Banana Peanut Butter Smoothie
Drinking a banana, milk, and peanut butter smoothie is another option that provides plenty of energy before a workout. Peanut butter contains protein and good fats, which boost energy production during physical activity. For more results add oatmeal to the smoothie.
The best option is to prepare the shake only with milk and fruit, as this reduces calories but maintains a good amount of energy to carry out the training.
After-workout snacks
A higher amount of protein, antioxidants, and general calories are needed to promote the rapid recovery of muscle after training and stimulate hypertrophy.
1. Sandwich with tuna pate
The tuna pâté is prepared by mixing the tuna with cottage cheese or natural yogurt, which is seasoned with a pinch of salt, oregano, and a splash of olive oil. Tuna is rich in protein and omega-3, a fat that has anti-inflammatory action and helps reduce muscle pain.
Preferably, whole-grain bread is used, and a glass of natural fruit juice without sugar in a meal. A sandwich is also a good option, but drinking the juice avoided to lose weight.
2. Have lunch or dinner
Lunch or dinner are excellent post-workout meals, as they are complete and have large amounts of protein. By adding rice and beans, apart from providing carbohydrates, this combination also provides amino acids and proteins that will restore muscle mass.
Also, there are usually good amounts of meat, chicken, or fish, which are foods with high protein content in these meals. Vegetables and a splash of olive oil should be added to the salad to complete, which will provide good fats and antioxidants.
For those who want to lose weight, you can eat the salad and meat, prepare a vegetable soup with chicken or make a courgette pasta.
3. Protein Omelet
Preparing an omelet is also an excellent option for after training, as it is quick, contains a lot of protein, and is quite filling. A good way is to use 2 eggs for the dough, to which you can add 1 or 2 tablespoons of oatmeal to provide more energy, and for the omelet filling, you can put shredded chicken, ground beef, or grated cheese and vegetables.
For example- To accompany, you can drink coffee with milk or a glass of natural fruit juice without sweetening.
A vegetable or cheese omelet is an excellent option, accompanied by black coffee or tea without sugar.
Other high-protein foods
Watch the video below for more protein-rich examples and how to combine rice with different vegetables and grains to form an excellent source of protein.