What snacks do you eat for fitness? Muscles grow the fastest

Eating high protein, low sugar, and low-fat snacks in moderation during exercise can help with muscle growth. It is recommended to choose foods such as chicken breast jerky, Greek yogurt, boiled eggs, nut mixed buns, whey protein bars, etc. These snacks can quickly supplement protein and essential nutrients, and when combined with scientific training, can accelerate muscle synthesis.

1. Dried chicken breast

Dried chicken breast is a portable source of high-quality protein, containing approximately 30 grams of protein per 100 grams and having an extremely low fat content. Its easy to preserve properties are suitable for replenishment before and after fitness, and the branched chain amino acids in protein can directly participate in muscle repair. Choosing a version without added sugar and preservatives is more in line with health needs, and pairing it with whole wheat bread can prolong satiety.

2. Greek yogurt

Greek yogurt has twice the protein concentration of regular yogurt after filtration, and contains probiotics and calcium. It is recommended to choose the sugar free original flavor, which can be supplemented with blueberries or chia seeds to increase dietary fiber. The dual combination of whey protein and casein can continuously provide synthetic materials for muscles, and the absorption effect is best when consumed within half an hour after training.

3. Boiled eggs

The biological value of boiled eggs is close to full marks, and the lecithin and vitamin D in the yolk can promote protein utilization. Each intake of 2-3 can provide about 18 grams of complete protein, and the healthy fat in the egg yolk helps with hormone synthesis. The portable and easy to eat characteristics make it the first choice for adding meals, and attention should be paid to freshness to avoid the risk of Salmonella.

4. Nut Mix Pack

The combination of almonds, cashews, and walnuts provides healthy fats and plant protein, and moderate consumption can supplement trace elements such as magnesium and zinc. It is recommended to choose a salt free baking option, with 20-30 grams per serving to meet energy needs. Arginine in nuts can promote vasodilation and improve muscle congestion after training, but the amount should be controlled to avoid excessive calorie intake.

5. Whey protein stick

Whey protein stick can quickly supplement more than 20 grams of protein, and the carbohydrate content is usually less than 10 grams. Choose products with less sugar substitutes and pair them with a small amount of nuts to balance the glycemic index. Suitable for emergency use when unable to dine in a timely manner, but should not completely replace natural food. The effect is better when consumed within 30 minutes after training. During the muscle building period, snack intake should be coordinated with the overall diet plan, and the recommended daily protein intake is 1.6-2.2 grams per kilogram of body weight. In addition to snacks, meals should include animal protein such as lean beef and fish, paired with compound carbohydrates such as brown rice and sweet potatoes. Timely supplement with fast carbon such as bananas after training to promote recovery and ensure 7-9 hours of sleep to optimize muscle growth hormone secretion. Regularly adjust training intensity and dietary structure to avoid plateau periods.