5 dietitian-approved snacks for building muscle
- If you're sick of protein shakes, reach for delicious, healthy snacks to build muscle instead.
- A dietitian said her go-to snacks include cottage cheese on toast and homemade trail mix.
To get swole, you need to eat enough to build muscle. Having a roster of delicious, high-protein snacks to choose from can help fuel your gains, according to registered dietitian Samantha MacLeod of Fresh Communications, a company that works with brands on their health messaging.
"High-protein foods are ideal for muscle-building, but we still want a balance," she told Insider.
Create a snacking habit that supports your health and fitness by timing your snacks around your workouts, and opting for balanced choices with a mix of protein and carbohydrates, she says.
What makes a snack "healthy" or not?
MacLeod said that her philosophy as a dietitian is that all foods can fit into healthy eating habits.
"I don't like to say things are 'healthy' or 'unhealthy." I like to focus on foods that are nutrient dense, foods that are satisfying to eat and keep you full, and make you feel your best," she said.
To help provide steady energy through the day and feel more satisfied after eating, everyone should aim to get at least two out of the three macronutrients (carbohydrates, fat, and protein) for most meals and snacks, according to MacLeod.
Other factors to consider are getting enough fiber (a type of carbohydrate that's important for digestion) and getting enough variety of whole foods to meet your vitamin and mineral needs, other dietitians previously told Insider.
From there, make room for foods you enjoy. One popular guideline from other nutrition experts is the 80/20 rule, focusing on making about 80% of your diet focused on nutrition, with the rest for treats you enjoy regardless of nutritional value.
Build muscle by snacking on a mix of carbs and protein
If your goal is to build muscle, two macronutrients are particularly important, MacLeod said: protein is essential for repairing and maintain muscle tissue to help it build back stronger, and carbohydrates provide energy.
Some of her favorite snacks that combine both include hard boiled eggs with veggies or whole wheat crackers with sliced deli turkey rolled up with cheese and tomatoes or greens.
For a snack on the go, consider putting together a homemade trail mix with nuts, seeds, and dried fruit, she said.
Another trendy option MacLeod loves is cottage cheese on whole grain toast, topped with olive oil, a bit of salt and pepper, and some kimchi (one of her top picks comes from her brand partner, Cleveland Kitchen).
Thanks to the TikTok, cottage cheese has recently caught on in a variety of creative recipes, but it's a great staple source of protein, according to MacLeod.
"We all know cottage cheese is having a moment, but it has always been one of my favorite snacking foods," she said.
The twist of topping cottage cheese with kimchi, a blend of fermented veggies, adds both flavor and texture as well as a healthy dose of probiotics, or beneficial bacteria that help support a healthy gut.
MacLeod said she also enjoys sipping on bone broth for a boost of protein as well as collagen, which can be beneficial for gut health and support immune function.
Eating after a workout may help you recover more quickly
There aren't any hard and fast rules for when or how often you should be snacking for optimal health and fitness, according to MacLeod.
"It's definitely individualized. You want to think about the timing and the size of your meals through the day, and your physical activity level," she said.
But if muscle recovery and growth is a priority, it can be helpful to get a dose of carbs and protein within an hour after you finish your workout, per current Academy of Nutrition and Dietetics guidelines, MacLeod said.
Don't panic if you're not able to chug a protein shake or chowing down on cottage cheese on your way out of the gym, though. Evidence suggests you'll still make muscle gains if you get enough protein throughout the day.