9 Protein Snacks to build muscles

If you are building muscle then eating protein rich foods is most required thing. Snaking is one of the most important part of our daily life. Know about snacks which are good in protein and recommended to eat for protein.


Soya Beans

Baked soya beans are great source of protein, eating handful of soya beans are good protein snack.

Dry Fruits and Nuts

Nuts contain protein, fats, and fibre giving you the extra calories you need to bulk up without giving you love handles. Almonds are especially high in vitamin E – a potent antioxidant that can help prevent free-radical damage after a heavy workout and helps your muscles recover quicker. Eat two handfuls a day for optimum results.


Lentils are also good source of protein they are low in fat and high in protein, lentils are a great way to bulk up without putting on flab. Add a handful of cooked lentils to soups, casseroles and curries for a satisfying protein punch. Eating lentils sprout is great snack for building healthy mescals.

Yoghurt and Curd

Yoghurt is high in protein and can be mixed with fruit if you fancy a sweet treat – or add a few nuts for extra protein. Buy the low-fat natural variety – not fruit-flavoured yoghurt pots as these can be full of sugar.

Cottage Cheese

High in protein and low in fat (buy low-fat or skimmed milk varieties), cottage cheese will help you to bulk up without expanding your waistline. Try it mixed with fruits, vegetables or meat.


Make eggs your go-to snack. A complete protein, they contain vitamins including A, E and K and a range of B vitamins, such as B12 for energy, riboflavin and folic acid, as well as all eight essential amino acids needed for optimal muscle recovery, plus calcium, zinc and iron.

Protein bars

You’ll find lots of high-protein bars available from health food shops but read the labels carefully. Some brands can be high in sugar and fat, despite their ‘wholesome’ packaging.


Tuna and others fishes is a great source of protein and contains essential amino acids the body needs for growth maintenance. Just one can of tuna provides 25 grams (0.8 ounces) of protein.

Mixed Seeds

Mixed seeds, such as sunflower, pumpkin and soya nuts are great for snacking on when you’re out and about – or can be sprinkled on to salads for a healthy energy boost.

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