One of the most important things to remember when you’re bodybuilding is that you need to fuel your body with the right nutrients. But what about snacks? What are the best bodybuilding snacks that you can eat to help you reach your goals?
If you’re like most people, you probably think of bodybuilding as a sport that requires hours upon hours in the gym, lifting weights and training. And while that’s certainly true, if you want to be successful at bodybuilding, you also need to make sure that you’re eating the right foods.
The Top 12 Most Convenient Bodybuilding Snacks
Anybody who trains relentlessly to gain an incredible physique will get hungry. This is why this article on the best bodybuilding snacks is necessary to add to your snack artillery. Rather than reaching for sugar-filled treats, these snacks provide much better macronutrients. They also won’t have you gaining any undesirable excess body fat.
All of the snacks below are generally directed towards snacks which are either high in protein or carbohydrates. Whilst it is important to have these types of snacks readily available, overall bodybuilding results will rely heavily on efficient macronutrient intake and methodical training procedures. Here are the best 12-packable bodybuilding snacks:
- Protein Bars
- Protein Shakes
- Protein Flapjacks
- Beef Jerky
- String Cheese
- Protein Yoghurts
- Protein Puddings
- Protein Crisps
- Roasted Chickpeas
- Hard Boiled Eggs
- Trail Mix
- Fruit And Vegetables
We will discuss each individual snack in detail, with information on how each one can benefit you in different ways. Most of the snacks are targeted towards high-protein macronutrients that will enable you to build muscle efficiently as possible.
Related Article – Protein Bars: Top 10 For 2023
Protein Bars
As far as packable bodybuilding snacks go, protein bars will always be number 1. They are a great way to get a quick dose of protein, and they come in a variety of flavours so you can find one that you really enjoy. But more importantly, one which will help you to reach your desired bodybuilding goals.
Choosing The Right Protein Bar
When choosing the right protein bar, here is what you should look out for:
- Look for bars that have at least 20 grams of protein. It is important to get at least 20g of protein to stimulate muscle protein effectively.
- The type of protein is also important. Ideally, the protein source will come from whey, soy or milk protein. Try to avoid bars which are high in collagen protein as these are not particularly useful for bodybuilding.
- Make sure the sugar content is not too high. The last thing you want is to consume too many unhealthy sugars and undo your hard work. Try to find bars which contain less than 10g of sugar.
Oftentimes, protein bars which look cheap can be very high in sugar which can negatively affect your diet rather than help it so always be sure to check the contents of the bars on the label.
Grenade High Protein and Low Carb Bar, 12 x 60g - A Selection Box - £23.94
- Minimum 20g protein per bar
- Maximum 2g sugar per bar
- A selection of protein bars including Chocolate Chip Salted Caramel, Chocolate Chip Cookie Dough, Fudged Up, White Chocolate Salted Peanut and more.
Protein Shakes
A protein shake is a great way to get in a quick and easy dose of protein and is one of the most efficient bodybuilding snacks. You can make them ahead of time and keep them in the fridge for a quick snack. Always be sure to purchase good quality sources of pre-made protein shakes or powder as similar to the protein bars, poor quality products can have high sugar content.
Choosing The Right Protein Shake
Here is what to look for when purchasing protein powder:
- If you are looking to build muscle most effectively, then whey protein should be your go-to choice. Studies suggest that whey protein is the most effective choice of protein compared with other sources when trying to gain strength and lean muscle mass.1
- Look for a protein that contains low sugar content. With all the different fancy flavours being branded to unsuspecting buyers, sugar content can often be in quite high ranges. Think twice before buying cotton candy, marshmallow fruit loop protein and keep it simple
There are two different types of whey protein that are effective for building lean mass; Whey isolate and Whey concentrate.
Whey Isolate
Whey isolate is a highly purified form of whey protein, which is a byproduct of cheese production. It contains 90% or more protein, with very low levels of lactose, fat, and carbohydrates.
Due to its high protein content and low levels of impurities, whey isolate is considered a high-quality source of protein for athletes, bodybuilders, and anyone looking to increase their daily protein intake.
It is also easily digestible and quickly absorbed by the body, making it a popular choice for post-workout recovery.
Whey Concentrate
Whey concentrate contains around 80% protein content. This type of protein is still fairly low in carbs and fats, whilst it is also more economically friendly for your wallet.
The main difference between the two is the length and intensity of the filtering process. Because whey isolate takes longer to undergo the process by reducing more carbs and fat is, therefore, more expensive. If you are looking to reduce your body fat then whey isolate is a better choice. If you are focused on building muscle but are not too fussed about a few extra calories, then whey concentrate is a cheaper and more calorie-filled alternative.
Optimum Nutrition Gold Standard Whey Protein, Muscle Building Powder With Naturally Occurring Glutamine and Amino Acids, Double Rich Chocolate, 29 Servings, 899 g, Packaging May Vary - £33.99
- Optimum Nutrition is the world’s #1 selling sports protein powder brand for over 20 years, catering to those looking for support before, during and/or after their workout
- FAST-ABSORBING whey protein with whey protein isolate as the main ingredient helps build muscle and helps support recovery
- Contains naturally-occurring BCAAs and GLUTAMINE
- LOW IN SUGAR and fat
- Available in a VARIETY OF FLAVOURS
Protein Flapjacks
Protein flapjacks are great bodybuilding snacks for those looking to increase their protein intake. These delicious treats are packed with high-quality protein that can help support muscle growth and repair.
Additionally, protein flapjacks can help keep you full and satisfied for more extended periods, making them a great choice for anyone looking to maintain a healthy weight. They are also a convenient and easy snack to take on the go, providing a quick boost of energy and nutrition.
Protein flapjacks offer a tasty and convenient way to boost your protein intake and support your bodybuilding journey.
Choosing The Right Protein Flapjack
When looking for protein flapjacks to maintain health as best as possible, there are a few key things to keep in mind:
- Choose protein flapjacks that are made from high-quality ingredients and contain a good balance of macronutrients. This means looking for flapjacks that are low in sugar and high in protein and fibre.
- Ideally, protein flapjacks should contain at least 10-15 grams of protein per serving and no more than 10 grams of sugar.
- Choose protein flapjacks that are free from artificial flavours, colours, and sweeteners, as these can have negative effects on health.
- Finally, it’s a good idea to choose protein flapjacks that are made from whole food ingredients, such as oats, nuts, and seeds, as these provide a range of essential vitamins, minerals, and antioxidants.
By choosing high-quality protein flapjacks that are made from wholesome ingredients and free from harmful additives, you can maintain health as best as possible while still enjoying a tasty and convenient snack.
Warrior, Raw Protein Flapjacks - 12 Bars x 75g Each - Packed with 21g of Protein (Chocolate Brownie) - £12.00
- 21g protein per bar
- Low Sugar – 3.5g
- High in fibre
- Chewy chocolate granola oat bar that can be eaten as a filling snack to help keep you satisfied until your next meal and curb cravings for high-sugar snacks
Beef Jerky
Beef jerky is another great option for bodybuilding snacks for those looking for a high-protein and low-carbohydrate snack.
It is made from lean cuts of beef that are dried and seasoned with various spices, making it a flavourful and satisfying snack. Beef jerky is also a convenient snack to take on the go, as it does not require refrigeration and can be easily stored in a backpack or purse.
One of the biggest benefits of beef jerky is its high protein content, which can help support muscle growth and repair. Additionally, beef jerky is low in fat and calories, making it a good snack option for those watching their weight. The chewy texture of beef jerky can also help satisfy cravings for crunchy or salty snacks.
Overall, beef jerky is a flavorful and convenient snack that can provide numerous health benefits.
Choosing The Right Beef Jerky
When looking for beef jerky to maintain health as best as possible, there are a few things to keep in mind:
- It is important to choose beef jerky that is made from high-quality, grass-fed beef that is free from added hormones and antibiotics. This ensures that the meat is more nutritious and contains fewer harmful chemicals.
- Secondly, it’s important to choose beef jerky that is low in sodium, as excessive sodium intake can contribute to high blood pressure and other health problems. Ideally, beef jerky should contain no more than 400-500mg of sodium per serving.
- Choose beef jerky that is free from added sugars and artificial ingredients. Many commercial beef jerky brands contain added sugars and preservatives, which can have negative effects on health.
- Finally, it’s important to pay attention to serving size and portion control, as beef jerky can be high in calories and fat. By choosing high-quality, low-sodium beef jerky that is free from added sugars and artificial ingredients, and consuming it in moderation, you can enjoy this tasty snack while still maintaining good health.
Jack Link's Beef Jerky, Teriyaki Flavour, Multipack of 12 x 25g Bags, High Protein Meat Snack, Made with Premium Beef - £18.95
- Tasty thin strips of select beef seasoned and dried
- Made with rump beef
- Made with the finest quality ingredients
- Over 9g of Protein per packet
- Portable snack that you can eat on the go
String Cheese
String cheese is a great source of protein and it’s easy to take with you on the go. It is a natural, unprocessed snack with 7g of protein included within each one so can be consumed in small amounts throughout the day.
Other benefits of string cheese include:
- Source of minerals and vitamins including calcium, vitamin B12 and selenium
- It is a dairy product containing calcium which promotes bone health and can help to prevent osteoporosis2
- Vitamin B12 is efficient at preventing anaemia but also promoting red blood cell formation3
- Selenium can help to create DNA within the body to protect against infections and cell damage4
Strings & Things Cheestrings, 8 x 20g - £2.00
- Real cheese snack
- Each cheestring is made with 1 glass of milk (180ml).
- Contains calcium and vitamin D
- No artificial colours, flavours or preservatives added
Protein Puddings
Protein puddings are delicious and nutritious bodybuilding snacks that can provide numerous health benefits. These tasty treats are made with high-quality protein powder and other ingredients, such as almond milk or Greek yoghurt, which help to increase the protein content and provide a creamy texture.
One of the main benefits of protein puddings is their ability to support muscle growth and repair. The high-protein content of protein puddings helps to provide the necessary building blocks for the body to build and repair muscle tissue.
Additionally, protein puddings can help keep you feeling full and satisfied, making them a great snack option for anyone looking to maintain a healthy weight. They are also convenient and easy snacks to prepare and can be customized with different flavours and toppings.
Protein puddings offer a tasty and convenient way to boost your protein intake and support your overall health and fitness goals.
Choosing The Right Protein Pudding
If you are looking for a protein pudding that can help maintain your health, here are some things you should look for:
- Make sure the protein pudding contains a high-quality source of protein such as whey, casein, or soy protein. These sources provide all the essential amino acids your body needs to build and repair muscle.
- Many protein puddings contain added sugars that can contribute to weight gain, inflammation, and other health issues. Look for protein puddings that are low in sugar or have no added sugars.
- Some protein puddings contain additives and preservatives that can be harmful to your health. Look for protein puddings that have a short list of ingredients and avoid those that contain artificial colours, flavours, and sweeteners.
- Some protein puddings can be high in fat, which can contribute to weight gain and other health issues. Look for protein puddings that are low in fat.
By selecting a protein pudding that meets these criteria, you can enjoy a delicious snack that also helps support your health and wellness goals.
Nomadic Protein Pudding Chocolate 200g - £1.85
- 20g Protein
- Low in Fat
- 162 Calories Per Pot
- Tasty Chocolate Flavour
- Healthy Snack Alternative
Protein Yoghurts
Protein yoghurts have become increasingly popular in recent years, and for good reason.
These yoghurts contain a higher amount of protein than regular yoghurts, making them a great option for bodybuilding snacks. Protein is an essential nutrient that plays a crucial role in building and repairing muscles, supporting immune function, and maintaining healthy skin, hair, and nails.
Additionally, protein is also known to help regulate appetite, keeping you feeling fuller for longer periods of time. Protein yoghurts are also typically lower in sugar and carbohydrates than regular yoghurts, making them a healthier option for those looking to watch their calorie intake.
Overall, incorporating protein yoghurts into your diet can offer numerous health benefits and contribute to a well-rounded and balanced diet.
Choosing The Right Protein Yoghurt
When choosing a protein yoghurt, it’s important to look for the following:
- Choose a protein yoghurt with high protein content, ideally at least 15 grams per serving. This will help keep you feeling full and satisfied for longer.
- Be mindful of the sugar content in protein yoghurts. Many flavoured yoghurts contain added sugars, which can be detrimental to your health if consumed in excess. Opt for plain or low-sugar varieties whenever possible.
- Look for protein yoghurts that are low in saturated and trans fats, which can increase your risk of heart disease.
- Probiotics are beneficial bacteria that can help improve gut health. Look for yoghurts that contain live and active cultures, which can provide these beneficial probiotics.
- Choose protein yoghurts made with high-quality ingredients and free from artificial colours, flavours, and preservatives.
Overall, the best protein yoghurts for maintaining good health are those that are high in protein, low in sugar and unhealthy fats, contain beneficial probiotics, and are made with high-quality ingredients.
Arla Protein Strawberry Yogurt Pouch 200 g - £1.55
- Strawberry yogurt with added sweetener
- Delicious low fat yoghurt and less than 150 calories per pouch
- Arla Foods is a farmer owned dairy cooperative providing care in every step from cow to you
- High protein: 20g protein per yoghurt pouch and no preservatives
- Suitable for vegetarians
Protein Crisps
Protein crisps have emerged as a popular bodybuilding snack option for those looking to boost their protein intake. Unlike traditional crisps, which are typically high in carbohydrates and low in protein, protein crisps are made from ingredients such as whey protein and pea protein, which provide a concentrated source of protein.
Consuming protein crisps can offer several benefits, including improved muscle growth and repair, enhanced satiety and reduced appetite, and better blood sugar control.
Additionally, protein crisps can be a great snack option for people following a low-carb or ketogenic diet, as they provide a tasty alternative to high-carbohydrate snacks while still helping to meet daily protein needs.
Overall, protein crisps can be a healthy and convenient way to incorporate more protein into your diet while satisfying your snack cravings.
Choosing The Right Protein Crisps
When choosing protein crisps to maintain your health, you should look for the following:
- Choose protein crisps with high protein content, ideally at least 10 grams per serving. Protein is important for maintaining muscle mass and keeping you feeling full and satisfied.
- Be mindful of the carbohydrate content in protein crisps, especially if you’re trying to manage your blood sugar levels. Look for options that are low in carbs, preferably less than 10 grams per serving.
- Choose protein crisps that are low in saturated and trans fats, which can increase your risk of heart disease. Look for options that are made with healthy fats, such as avocado oil or olive oil.
- Look for protein crisps made with high-quality ingredients and free from artificial colours, flavours, and preservatives.
- Be mindful of the sodium content in protein crisps, especially if you have high blood pressure or are trying to reduce your sodium intake. Look for options that are low in sodium, preferably less than 200mg per serving.
Overall, the best protein crisps for maintaining good health are those that are high in protein, low in carbs and unhealthy fats, made with high-quality ingredients, and low in sodium.
THE CURATORS High Protein Pork Puffs Variety Pack, 7 x Original Salted, 7 x Smoky Bacon & 6 Cheese, 25g (20 Packs) High Protein Crisp Low Carb Keto Gluten Free Savoury Snack - £20.88
- LIGHT AND CRUNCHY – Inspired by Latin street-food snacks ‘Chicharrones’, our fabulous Pork Puffs are made from the finest pork rind, hot flashed for a light and crunchy texture and packed full of natural protein.
- PACKED WITH FLAVOUR – Our selection pack comes in tantalising flavours including; Cheese Flavour, Original Salted Flavour and Smoky Bacon.
- HIGH PROTEIN – Over 16g of protein per pack. A great on-the-go crunchy pork snack handmade in the UK.
- THE PERFECT SNACK – A high protein low carbohydrate keto snack – ideal with a Pint, before or after the Gym and everything in between.
Roasted Chickpeas
Roasted chickpea snacks have gained popularity in recent years as a healthier alternative to traditional snacks such as chips and crackers. Chickpeas are a great source of plant-based protein, fibre, and several essential vitamins and minerals, making them a nutrient-dense snack option.
Roasting chickpeas enhances their crunch and flavour while preserving their nutritional value. Consuming roasted chickpea snacks can offer several benefits, including improved digestion, reduced inflammation, and better blood sugar control.
Chickpeas are also known to help lower cholesterol levels and promote heart health. Additionally, roasted chickpea snacks are a great option for vegans and vegetarians looking to incorporate more protein into their diet.
Roasted chickpea snacks are a tasty and nutritious snack option that can help support overall health and well-being.
Choosing The Right Roasted Chickpeas
When choosing roasted chickpeas to maintain your health, you should look for the following:
- Chickpeas are a great source of fibre, which can help keep you feeling full and satisfied, regulate blood sugar levels, and support healthy digestion. Look for roasted chickpeas that are high in fibre, ideally with at least 5 grams per serving.
- Chickpeas are also a good source of plant-based protein, which is important for building and repairing muscle tissue. Look for roasted chickpeas that are high in protein, ideally with at least 6 grams per serving.
- Choose roasted chickpeas that are low in saturated and trans fats, which can increase your risk of heart disease. Look for options that are made with healthy fats, such as olive oil or avocado oil.
- Be mindful of the sodium content in roasted chickpeas, especially if you have high blood pressure or are trying to reduce your sodium intake.
- Look for options that are low in sodium, preferably less than 200mg per serving. Look for roasted chickpeas made with high-quality ingredients and free from artificial colours, flavours, and preservatives.
Overall, the best-roasted chickpeas for maintaining good health are those that are high in fibre and protein, low in unhealthy fats and sodium, made with high-quality ingredients, and are minimally processed.
The Happy Snack Company Roasted Chickpeas Lightly Salted - Pack of 20 x 25g, Deliciously Healthy Snacks, High Plant Based Protein & Fibre. Low Fat, Sugar & Calories, Free From 14 Allergens, Vegan - £12.83
- LIGHT AND CRUNCHY – Inspired by Latin street-food snacks ‘Chicharrones’, our fabulous Pork Puffs are made from the finest pork rind, hot flashed for a light and crunchy texture and packed full of natural protein.
- PACKED WITH FLAVOUR – Our selection pack comes in tantalising flavours including; Cheese Flavour, Original Salted Flavour and Smoky Bacon.
- HIGH PROTEIN – Over 16g of protein per pack. A great on-the-go crunchy pork snack handmade in the UK.
- THE PERFECT SNACK – A high protein low carbohydrate keto snack – ideal with a Pint, before or after the Gym and everything in between.
Hard-Boiled Eggs
Hard-boiled eggs are an excellent source of protein, and they’re easy to make ahead of time and take with you on the go. This is why they are one of the most popular and best bodybuilding snacks available. One hard-boiled egg contains 6-6.5g of protein. They also contain a very small amount of carbohydrates so are an excellent choice for maintaining, or helping to reduce, levels of body fat.
In addition to being an excellent source of protein, hard-boiled eggs can offer a whole host of other benefits which include:
- Contain a wide variety of amino acids that help make proteins within the body
- They contain vitamin D – Vitamin D is valuable for maintaining calcium5
- They also have healthy levels of calcium that support bone strength and general maintenance within the body
- Hard-boiled eggs possess zinc – A study from Harvard School Of Public Health suggests that Zinc is useful for a whole host of reasons. These include boosting your immune system to fight off infections. It can also be beneficial for wound healing as well as aiding good metabolism.
Related Article – Benefits of zinc
Trail mix
Trail mix is a great snack because it’s packed with healthy fats, protein, and fibre. Just be sure to watch the portions, as it can be easy to eat too much. A handful of trail mix is higher in carbs (Around 25g) but only has a small source of protein (Around 2-3g of protein).
Traditional trail mix usually contains a combination of nuts, seeds, fruit and granola. Some other not-so-healthy types of trail mix can include chocolate, popcorn, cereal or even candy. Always be sure to pick a suitable mixture that will align with your bodybuilding goals.
Other benefits of trail mix include:
- Nuts and seeds are low in sugar, so they can provide you with an energy boost without raising blood sugar levels too dramatically
- They are a good source of fibre which helps to lower levels of cholesterol
- The fruit contained in trail mix provides different minerals and vitamins that the body can utilise positively
- Most, if not all, of the ingredients within a traditional trail mix, are high in antioxidants which work to protect the cells within your body
Trail mix is a good protein snack because it typically combines nuts, dried fruit, and seeds, all of which are good sources of protein, fiber, healthy fats, and essential vitamins and minerals. The variety of ingredients in trail mix makes it a satisfying and tasty snack option that can provide sustained energy.
The combination of protein and fibre also helps to regulate hunger and keep you feeling full between meals. Additionally, trail mix is convenient and portable, making it an ideal snack for on-the-go.
ACTI-SNACK Energy Mix Salted Dark Chocolate Protein Powerpack 12 x 40g | Sports Nutrition - Dark Chocolate Almonds, Roasted Cashews, Edamame & Cranberries, High Protein Trail Mix - £15.00
- DARK CHOCOLATE TRAIL MIX Our Energy Mix is full of a salty-sweet combination of nuts, dried fruit and salted chocolate to provide a high-energy snack.
- SUITABLE FOR MOST DIETS Our fruit, seed and nut mix is suitable for a variety of diets as it is Gluten Free, Wheat Free, Dairy Free and Soya Free. Suitable for Vegans also!
- HIGH IN PLANT PROTEIN High in plant protein, potassium, magnesium, iron and fibre our nut mix is the perfect snack to help muscle function & reduce fatigue. 7g protein per 40g portion.
- 100% NATURAL We hand-craft everything, always baking never frying, to lock in the goodness.
Fruit And Vegetables
Fruits and vegetables are not considered significant sources of protein on their own, but they can still be a nutritious and protein-rich snack when combined with other protein sources. For example, pairing vegetables with hummus or a nut butter, or having a fruit smoothie with added protein powder can increase the overall protein content of the snack.
Fruits and vegetables are also low in calories, high in fibre, and rich in vitamins, minerals, and antioxidants, making them a healthy and nutritious snack option. Including a variety of fruits and vegetables in your diet can help to promote overall health and well-being.
Related Article – The Easy Way To Eat Healthily
Summary And Recommendations
All of the snacks listed above can help you to increase the number of carbohydrates and proteins you can consume throughout the day.
You should not rely solely on snacks throughout the day to reach your bodybuilding goals. Proper training and nutrition are imperative to success. These snacks should assist you in your journey and not replace nutritious meals or be an excuse to overeat any of these foods.
Be sure to keep track of your calories and macronutrients, even when you introduce healthier bodybuilding snacks.
Related Article – Benefits Of A High Protein Diet: Muscle Gain, Fat Loss & More
References
- Mittal, R., Debs, L.H., Patel, A.P., Nguyen, D., Patel, K., O’Connor, G., Grati, M., Mittal, J., Yan, D., Eshraghi, A.A., Deo, S.K., Daunert, S. and Liu, X.Z. (2017), Neurotransmitters: The Critical Modulators Regulating Gut–Brain Axis. J. Cell. Physiol., 232: 2359-2372.
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008 Aug;4(4):827-36. doi: 10.2147/tcrm.s3552. PMID: 19209265; PMCID: PMC2621390.
- Ankar A, Kumar A. Vitamin B12 Deficiency. [Updated 2022 Aug 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
- Bera S, De Rosa V, Rachidi W, Diamond AM. Does a role for selenium in DNA damage repair explain apparent controversies in its use in chemoprevention? Mutagenesis. 2013 Mar;28(2):127-34. doi: 10.1093/mutage/ges064. Epub 2012 Nov 30. PMID: 23204505; PMCID: PMC3570792.
