Healthy snacks to increase your protein intake and bulk up

Great foods enriched in protein

Kevin HunterHere are some awesome protein packed snacks for your gym work out.  To build muscle you need at least 20 grams of protein.  Take half before your workout and the other half after your workout.

Chicken, Turkey, or Tuna (3 oz)

14-22 grams protein
66-100 calories

Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.

Eggs (three)

19 grams protein
232 calories

They’re still incredible after all these years. Hard-boiled eggs are most convenient, but it’s also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don’t sweat the fat: It’s healthy and filling.Kevin Hunter

Chocolate 2%Milk (16 oz)

About 17 grams protein
333 calories

Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.

Whey Powder (30 g scoop)

24 grams protein
110 calories

This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.Kevin Hunter

Greek Yogurt (5.3 oz container)

15 grams protein
80 calories

Greek-style yogurt is a lifter’s dream: It’s easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.


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