Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
We all know gains are made in the kitchen. Eating clean to maximize muscle growth and fat loss can be downright awful, especially between meals. But don’t fret, we’re here to give you some bodybuilder-friendly snacks that will help keep your body anabolic, satisfy your hunger, and help break up the monotony of chicken, rice, and broccoli for the 20th time this week.
Why Snacks Are Important for Bodybuilders
Bodybuilding isn't just about lifting weights; it's also about making sure your body is getting all the nutrients it needs at the right time. Having bodybuilding-friendly snacks can help:
- Support Muscle Recovery: Post-workout snacks provide essential protein and carbs to replenish glycogen and aid muscle repair.
- Prevent Catabolism: Eating between meals keeps your body from breaking down muscle for energy.
- Sustain Energy Levels: Frequent small meals ensure steady energy throughout the day, especially during intense training periods.
- Keep You On Track: Possibly the most important reason is that prepared snacks can help keep you from cheating on your diet.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
What to Look for in a Bodybuilding Snack
To make the most of your snack, focus on these key components:
- High Protein: Aim for at least 10–20g of protein to support muscle synthesis.
- Complex Carbohydrates: Choose slow-digesting carbs for sustained energy and satiety. They also help avoid blood sugar spikes.
- Healthy Fats: Include some fats like olive oil, nuts, and avocado for longer-lasting fullness and hormonal support.
- Convenience: Easy-to-prepare or portable snacks are ideal for busy schedules.
Our Favorite Bodybuilding Snacks
While this is by no means a definitive list, here are nine snacks that we make sure to have ready to go at home. There is some preparation needed for most of these, but in the lens of meal prep, it’s very minor.
*These macros may change based on brand; always double-check the label*
1. Greek Yogurt with Berries and Honey
- Why it works: Greek yogurt is high in protein, and the berries provide antioxidants, while honey offers quick-digesting carbs. Probably my personal favorite snack on here, if I want some extra carbs for the day, I’ll also throw on a tablespoon of granola.
- Macros: 115 calories, 14g protein, 14g carbs, 1g fat (per 5oz yogurt with 1/4 cup berries and 1 tsp honey).
2. Hard-Boiled Eggs with Veggie Sticks
- Why it works: Eggs are a protein powerhouse, while veggies add fiber for satiety and regularity (that’s more important than you think while on a high-protein diet). Just remember, you won’t be the most popular person in the office if you’re bringing eggs in every day.
- Macros: 190 calories, 14g protein, 8g carbs, 10g fat (per 2 eggs with 1 cup veggies).
3. Cottage Cheese with Pineapple Chunks
- Why it works: Cottage cheese delivers slow-releasing casein protein, perfect for overnight muscle repair. Although it might not be everyone’s cup of tea, it’s surprisingly good, just need to get over the texture part of it.
- Macros: 148 calories, 13g protein, 15g carbs, 5g fat (per 1/2 cup cottage cheese with 1/2 cup pineapple).
4. Protein Shake
- Why it works: It’s a classic for a reason. Blend whey protein with banana, almond milk, and peanut butter for a complete macronutrient profile.
- Macros: 250 calories, 25g protein, 20g carbs, 7g fat (per 1 scoop whey, 1 banana, 1 cup almond milk, 1 tsp peanut butter).
5. Beef Jerky
- Why it works: I mean, who doesn’t like beef jerky? It’s portable, shelf-stable, and high in protein. Just be conscious of the label when you’re buying; flavors like teriyaki can add a substantial amount of sugar, upping the carb count.
- Macros: 116 calories, 10g protein, 3g carbs, 7g fat (per 1oz serving).
6. Protein Bars
- Why it works: Pre-packaged and designed to be macro-friendly. These are designed for people looking to put on muscle. Remember that all protein bars are not created equal! Check the macros on the back to make sure you’re getting substantial protein and not all carbs.
- Best options: Opt for bars with at least 15g protein and under 10g sugar.
7. Tuna Packets with Whole Grain Crackers
- Why it works: This isn’t the most glamorous snack, but tuna is rich in lean protein, and whole-grain crackers provide complex carbs. If you need a little more flavor, you can always add some hot sauce or other condiment, as long as the macros are low.
- Macros: 170 calories, 17g protein, 16g carbs, 3g fat (per 1 packet tuna and 5 crackers).
8. Overnight Oats with Protein Powder
- Why it works: A customizable snack that combines slow-digesting carbs with added protein. You can check out some of our favorite overnight oats recipes here.
- Macros: 265 calories, 25g protein, 30g carbs, 5g fat (per 1/2 cup oats, 1 scoop protein, 1/2 cup almond milk).
9. Edamame
- Why it works: This plant-based snack is naturally high in protein, plus it’s fun to say.
- Macros: 150 calories, 19g protein, 14g carbs, 8g fat (per 1 cup shelled edamame).
Homemade Snack Ideas for Bodybuilders
Here are some bonus ideas for a more “dessert” type of snack. No, I didn’t include Halo Top, because these taste much better.
Homemade Energy Balls
- Ingredients: Oats, protein powder, peanut butter, honey, chia seeds.
- Roll into balls and refrigerate for a nutrient-dense snack.
Baked Protein Muffins
- Ingredients: Protein powder, eggs, almond flour, bananas.
- Bake for a portable treat.
Timing Your Snacks
When you have your snacks is almost as important as what you’re having. Keep the following in mind when planning out your eating schedule:
- Pre-Workout: Choose snacks higher in carbs and moderate in protein for quick energy. I like having my overnight oats about an hour before I hit the gym.
- Post-Workout: Focus on high protein and fast-digesting carbs for recovery. Most of the time, people opt for a protein shake.
- Before Bed: Opt for slow-digesting proteins like casein to keep your body from going catabolic.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Wrap-Up
If you’re just getting into bodybuilding, or a veteran looking for something to shake up your meal plan, these bodybuilding-friendly snacks will help you scratch that hunger itch without breaking your diet.
One other helpful tidbit: if you’ve had your snack and you’re still hungry, drink some water. Hydration can help you feel full and make sure your body is functioning at its optimal level. Now go hit those weights!
Tyler DiGiovanni
Author