Five High-Protein Snacks You Can Eat On The Go

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Protein is one of the most important ingredients for our well-being, especially for people who exercise.

In recent years, plenty of protein-fortified snacks have been sold, but the truth is, protein is naturally found in some of the most delicious treats out there. Here are a few:

Over the past year or so, we have all seen advertisements or products in a supermarket that have been fortified with protein. This is true for the various protein bars that fill the shelves, for protein-enriched yogurts, for cereals, and many other products.

So why does everyone want more protein in their diet?

In recent years, more and more people have switched to vegetarian and vegan diets which generally contain less (animal) protein. In addition, many have started to exercise rigorously, so they need more protein in the body to build muscle.

This is because proteins are the building blocks of all the different cells in the body, including the development of muscle and bone in young people and the preservation and strengthening of the skeletal system as people age. Additionally, and perhaps no less important, eating protein contributes to feelings of fullness which helps control weight and strengthens the immune system. .

The recommended amount of protein for a healthy person is 0.8 grams per kilogram of body weight. This amount varies according to different needs and can reach more than 2 grams per kilogram, for example in situations where the person exercises more than average or follows a diet low in carbohydrates.

Here are some snacks that can be eaten on the go, which will increase your protein intake.

A handful of nuts

Combining a variety of nuts and seeds in salads, ready meals, smoothies, cereals, soups, pasta and more is a convenient and healthy way to add small servings of protein to the menu. A quarter of a cup of nuts can contain between 3 and 7 grams of protein (depending on the type of nut), a quarter of a cup of seeds contains 7 to 12 grams of protein, and both chia and hemp seeds have the protein content. highest at 10 to 12 grams per quarter cup.
Edamame
These soybeans which are stored inside the green pods are low in calories and high in protein. The natural packaging they arrive in is perfect for seed lovers as extracting the beans from the pods is very reminiscent of the Israeli hobby of breaking sunflower seeds.

One cup of edamame provides almost all the nutrients you need, including 17 grams of protein, 52% of your daily vitamin K requirement, and over 100% of your daily folic acid requirement. Soy is also a source of phytoestrogens, plant substances whose structure is similar to that of the hormone, estrogen.

Pumpkin seeds

One hundred grams of pumpkin seeds contain about 20 grams of protein, which means that a handful (about 30 grams) contains between 6 and 7 grams of protein.

In addition, pumpkin seeds contain a good amount of magnesium, a mineral that most of us need more; zinc, antioxidants, and fatty acids such as omega three and six, which are beneficial for heart and liver health. Another important nutrient, especially if you are really tired and have trouble sleeping, is an amino acid called tryptophan, a substance used in the treatment of insomnia.

Yogurt

Yogurt (Credit: ING Image)
Eating yogurt as part of a balanced diet can contribute to a healthy lifestyle, and many studies have shown that yogurt has a beneficial effect on health. There are plenty of high protein yogurts on the market today (some can reach around 20 grams of protein per cup), but the truth is that even simple yogurt provides a decent amount of protein at around 7-8 grams per cup. . Yogurt also contains other ingredients such as calcium, potassium, magnesium, and probiotics – minerals and ingredients that maintain bone health and help the digestive system.

Pasta crisps with legumes

Do you know the craze for pasta chips?

Otherwise, that’s good to know. They are, quite simply, cooked pasta which is mixed with some basic spices, and transferred to reheating in the domestic oven. The result is actually crispy and delicious pasta. What is the connection between flour-based pasta and protein? Nothing! But if you want to stay in shape and take care of your figure and also your protein intake, replace regular pasta with legumes, like lentils or peas.

In one cup of this dry pasta, you’ll find up to 25 grams of protein (depending on the legume), a fair amount of iron, and even calcium. Is it worth it!


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