5 protein-rich snacks to build muscle mass

Find out how to prepare delicious recipes to boost your gym results

Many people can get confused when it comes to preparing a snack that follows the guidelines of a high protein diet to promote muscle growth. And so they end up eating other low-nutrient foods.

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“To ensure good performance before physical activity, the meal must contain nutrients that guarantee an adequate supply of energy, to increase muscle strength and endurance, avoiding protein catabolism, satisfying hunger and preventing hypoglycemia during the workout,” explains nutritionist Emanuelle Esteves.

In addition to being responsible for the repair and maintenance process of muscles, tissues and organs, proteins are present in various parts of the body, such as hair, skin and bones. Next, see 5 Nutrient-Packed Snacks That Will Surprise You!

Salmon sandwich with ricotta

ingredients

• 4 slices of bread of your choice
• 150 g of sliced ​​raw salmon
• 1/2 cup cottage cheese tea
• 1/2 avocado sliced
• 1/2 sliced ​​tomato
• Salt, ground black pepper and lemon juice to taste

Method of preparation

Spread the ricotta on one of the slices of bread. Then lay the avocado and tomato slices on top of the cheese. Arrange the slices of raw salmon on top of the ingredients. Season with a little lemon juice, salt and pepper. Cover the sandwich with another slice of bread. Serve and enjoy your meal!

Spinach crepioca with grated chicken and Minas cheese

ingredients

crepio dough

• 2 eggs
• 2 tablespoons of tapioca gum
• 1 cup of tea spinach leaves bites
• Salt and ground black pepper to taste
• 1 teaspoon of olive oil

Filling

• 1 cup cooked and chopped chicken breast
• 1/2 cup diced fresh Minas cheese
• Salt, oregano and ground black pepper to taste

Method of preparation

In a bowl, break the eggs and beat them well until the mixture is smooth. Add the tapioca gum and mix until a thick, liquid mass is obtained. Add the spinach leaves and mix well. Season with salt and pepper. Reserve.

Heat a nonstick skillet over medium heat and lightly brush it with olive oil. Pour the batter into the heated pan and spread it evenly until the bottom is covered. Bake about 3 minutes, or until the underside of the crepioca is firm and starting to brown. Carefully turn the crepioca and cook for another 3 minutes, until golden brown and firm.

For the filling, in a container, mix the shredded chicken with the mines cheese cubes. Season with salt, oregano and black pepper. Arrange the filling on half of the crepioca in the pan, fold the other half over and press lightly. Let it cook for a few more minutes until the cheese melts. If you prefer, cut it in half. Serve hot and enjoy your meal!

Peanut Butter Toast with Banana

ingredients

• 2 slices of wholemeal bread
• 3 tablespoons of peanut butter
• 1 ripe banana cut into slices
• Honey and ground cinnamon to taste

Method of preparation

In a skillet over medium heat, toast the two slices of wholemeal bread until golden brown and crunchy. Spread a generous amount of peanut butter on each slice of bread. The amount of peanut butter can be adjusted to suit your personal taste.

Layer the banana slices on top of the peanut butter on one of the bread slices. Drizzle the sandwich with a little honey and sprinkle a little ground cinnamon on top. Stgo now.

vegetarian kibbeh

ingredients

• 500 g of wheat for kibbeh
• 1 cup of textured soy protein
• 1 cup chopped green chives
• 1 cup of chopped mint tea
• 100ml of olive oil
• 1 lemon juice
• Hot water
• 1 teaspoon cumin powder
• 1 teaspoon of soy sauce
• 1 boiled and mashed potato
• 1 grated onion
• 1 tablespoon of chickpea flour
• Salt and ground black pepper to taste

Method of preparation

In a container, put the grain for the kibbeh, the soy proteins and the cumin. Cover with hot water and leave for an hour. Then squeeze it in a tea towel and put it in a bowl. Add the other ingredients and mix well. Shape the kibbeh and put them in a shape. Bake in a preheated oven at medium temperature for about 30 minutes or in a fryer for 20 minutes. Serve immediately.

chocolate protein brownie

ingredients

• 6 dwarf bananas
• 1/2 cup cocoa powder tea
• 2 tablespoons of whey protein
• 4 tablespoons of peanut butter
• Bittersweet chocolate chips to taste
• Coconut oil for greasing

Method of preparation

In a blender, combine the bananas, cocoa powder, whey and peanut butter. Beat until you get a smooth paste. Then add the chocolate chips semi-sweet to the mixture and beat to mix. Pour the mixture into a form greased with coconut oil and bake in a preheated oven at 180ºC for about 20 minutes. Remove it from the oven and it’s ready to taste!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.