Healthy Protein Snack Options

 

Ideal Protein Snack Options

Protein is an essential nutrient that helps the body build and repair muscles, promotes satiety, feeling of satisfaction and manages weight. Eating high protein snack options helps you feel full longer while managing weight, stabilizing blood sugar levels and provides essential building blocks for organs, muscles and tissues in the body. Healthy snacks are an easy way to incorporate more protein into your daily diet to meet your dietary intake goals. Healthy protein snacks like 2 hard boiled eggs is 12 grams of protein, 155 calories per serving or 14 grams of protein per half cup of cottage cheese 111 calories with fruit various calories, or quinoa grains ½ cup serving is 4.01 grams of protein, 111 calories with spinach salad and 1/2 cup chickpeas 365 calories 7 grams of protein, or1/2 cup Greek yogurt 17 grams of protein, 100 calories per cup , peanut butter is 8 grams of protein, 3 ounces of tuna salad is 14 grams of protein, 159 calories, turkey or chicken jerky is a satisfying treat.   Lean protein takes longer to digest than carbohydrates which helps you feel satisfied with your diet preventing overeating promoting fullness and satiety. 

It supports weight management increasing the feeling of fullness eating high protein snack options helps manage portion control which reduces overall caloric intake.  Eating good quality protein is crucial for building and repairing muscle tissues throughout the day which supports muscle maintenance, and growth especially for those who are active. Eating adequate protein in your daily diet can help you sleep well by providing amino acids that are precursors to sleep regulating neurotransmitters which stabilizes blood sugar levels to prevent overnight awakenings and aid in muscle repair during sleep hours.  Lack of protein can lead to sleep disturbances while eating adequate intake can reduce awakening improving overall sleep quality.  Eating lean proteins boosts sleep regulating hormones by providing the amino acids tryptophan which is used by the body to produce melatonin and serotonin, two neurotransmitters that help regulate sleep.  Incorporate adequate protein equally spaced throughout the day to support the production of sleep related neurotransmitters for a better night's sleep. 

Prevent overnight awakenings combining protein with healthy carbohydrates to ensure steady blood sugar levels throughout the night.  Healthy carbohydrate snack options for sleep include popcorn, whole grain crackers, or oatmeal combined with proteins like 2 tablespoons of nut butters, almond butter, peanut butter cashew butter as well as less common butters like walnut, pecan and pastachio nut butter. Balance is key with bedtime snacking combining healthy carbs with a good source of protein to help blood sugar levels stabilize to help sleep inducing effects of tryptophan.  Consider protein snack options containing magnesium and tryptophan like raw or toasted walnuts and pumpkin seeds packed with nutrition.  The combination of eating foods high in magnesium provide comprehensive benefits for the body including enhanced muscle function, bone health and energy production.  Magnesium supports protein synthesis and muscle repair while protein provides the building blocks for muscle growth and repair.

Together they regulate blood pressure, aid in blood sugar control, support cardiovascular health and improves the bodies ability to recover and reduce stress. "The consumption of protein rich afternoon snacks containing soy protein improves appetite control satiety and diet quality in people compared with consuming a HF snack that was lower in protein or consuming NoS at all.  In addition afternoon snacking particularly on foods rich in high quality soy protein beneficially influenced certain aspects of mood and cognition.” ScienceDirect  Dried soy nuts are a nutrient dense snack option that supports heart health digestion and bone strength.  They are especially popular in plant based diets due to the high protein and fiber content. Isoflavones plant compounds in soy mimic estrogen and act as antioxidants potentially reducing inflammation and improving blood vessel function in the body.  Quinoa with chick peas in a mason jar, with spinach veggies, consumed as a healthy vegan food, is considered a healthy protein snack option packed with nutrition. 

Choose terrific healthy snack options packed with nutrition to boost energy. To get 25 grams of protein consider a snack of a sugar free protein bar and turkey rollups containing 3 ounces of lean meat consisting of 88 calories, 1.41 grams fat, 3.58 grams carbs, 14,45 grams of protein per serving.  Extend high protein bars are sugar free, low carb, low glycemic, gluten free, low calorie, high fiber Keto friendly options.  Each Extend sugar free protein bar contains 11 grams of protein, 6 grams fiber, 0 grams of sugar, and only 160 calories per serving.  Extend protein bars use all natural ingredients, low in sugar, with science backed formulations providing you with great tasting protein bars for on the go active lifestyle.  Made with good quality protein and no artificial flavors or sweeteners, and erythritol free they are a clean satisfying energetic treat of a protein snack option made in four delicious flavors, Chocolate Peanut Butter 160 calories, Yogurt & Berry 130 calories, Peanut Butter 160 calories. Rich Chocolate 130 calories per serving enjoy them as part of their healthy daily snack regimen. 

Cheers! 

Patricia Lynn

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