High Protein Snacks for Muscle Support
When it comes to fitness, protein is a powerhouse nutrient, especially for women looking to build lean muscle mass. But are you fueling your workouts properly to reap the benefits? What kind of ingredients are in your snacks
The Recommended Protein Intake for Women
According to nutrition experts, the recommended daily intake of protein for women is around 0.8 grams per kilogram of body weight (or around 46 grams per day for a 140 pound woman). However, if you're active with strength training or HIIT workouts, your needs likely increase to 1.0-1.5 grams per kilogram of body weight. Do you wish to consume the minimum?
For example, a 140 pound woman doing intense exercise would need between 63-95 grams of protein daily. Spreading that intake throughout the day with high protein snacks ensures your muscles get the amino acids they need to repair and grow. The FASTer Way to Fat Loss puts a high focus on protein for its clients because it helps build lean muscle and help bodies turn into pro fat burners.
Why Protein is Vital for Building Muscle
Protein provides the amino acids that are the building blocks for growing and maintaining muscle mass. When you strength train, you create small tears in your muscle fibers. Consuming protein helps repair these tears so your muscles recover stronger.
Without sufficient protein intake, your body will break down muscle for energy rather than using it to build lean mass. High protein snacks are key for supplying your muscles with amino acids right before and after workouts.
Best High Protein Snack Ideas
Here are nourishing and convenient high protein snack options perfect for women on the go:
Greek yogurt with granola or fresh berries (choose a dairy-free yogurt)
Protein smoothie with nut butter
Cottage cheese with tomatoes and avocado (choose lactose free)
Nut butter toast with banana
Hard boiled eggs
Protein bars or shakes (check for lower sugar options)
Edamame hummus with carrot sticks
Turkey rolls ups with cheese
Chickpea salad stuffed in a pita
Fuel your fitness journey with proper protein intake. Aim for 20-30 grams of protein per snack to support energy, muscle recovery and your overall health goals. Need some ideas to fuel your fitness? Reach out and I’ll share a weeks worth of recipes.
