Good Health, on the go

Home made protein snacks – All that you need!

Healthy protein snacks! 

I need those muscles on my body; I want to look a bit pumped up!” said one of my clients during his first session.

And another client who was more focused on losing weight said “I seriously want to lose weight and I even strive hard for that. I follow diet and workout but still, I don’t lose weight”

“Whenever I have any pain in the body, it goes on for days which forces me to pop a painkiller, I don’t know why this happens! ”

To all the questions above, I am just adding on to another question.

“Do you all get enough proteins in your diet? ”

For people who are not aware of what exactly protein is, here is a gist for you!

Protein is a macronutrient which plays a very important role in the growth and maintenance of the body. It does give energy to the body, but it is only done when there are no carbohydrates in the body. Otherwise, it mainly focuses on bodybuilding part.

The above-mentioned questions are the most common ones which I get from my patients on an everyday basis and I am simply like, “Are you taking the protein which your body needs? “And they simply tell, “Yes, I do take protein shakes or a bowl of dal or maybe one egg.”

Another question which arises here is: Do you think that is sufficient? Being an expert, I strongly say that it’s not sufficient! In fact, it’s not even half of what you actually need.

So what is the requirement of protein?

Well, according to the DRI (Dietary reference intake) guidelines, It is 0.8-1.0 g per kg body weight. And for a sedentary man, it is 60g. For a sedentary woman, it is 55g (if the women are not pregnant or lactating).

Taking this into consideration, I have brought to you best protein snack which can be taken anywhere, anytime!

What will these protein snacks give you?

  • A Nice dose of protein required by the body.
  • Healthy fiber.
  • Healthy fats.

Ingredients: –

  • Butter
  • Protein powder
  • Extras
  • Seeds
  • Sweetener

How to choose these ingredients for your healthy protein snack?

  • Nut butter (You need a binder to bind the ingredients you use, so how about choosing a healthy one?)
  • Sunbutter (Sunflower seed butter)
  • Peanut butter
  • Cashew butter
  • Coconut butter
  • Almond butter
  • Protein powder (How will you make a protein snack without its main ingredient- Get the most out of it!)

  • Whey protein
  • All plant protein
  • Vegan protein
  • Extras (To give your healthy protein snacks an extra punch of nutrients)

  • Oatmeal (Rich source of fiber)
  • Dried fruits
  • Chocolate chips
  • Crushed nuts
  • Seeds (Sprinkle your protein snacks with handful of goodness)

  • Chia
  • Hemp
  • Flaxseeds
  • Sunflower seeds
  • Pumpkin seeds
  • Sweetener (Satisfy your taste buds, but take care of your body too!)

  • Honey
  • Applesauce
  • Maple syrup
  • Stevia

The method of preparing these protein bites!

  • Take all the dry ingredients in a bowl (Quantity depends on your requirement).
  • Add the desired butter after you are done mixing the dry ingredients.
  • For the easy mixture, microwave it for 8-10 seconds!
  • Once it is done, make small balls out of this mixture and keep it for cooling.
  • Do not forget to chill it before you eat!
  • Grab these balls anytime, anywhere!

You can keep these balls for about a week (if refrigerated) but try to finish it off in 3 days. If you are using fewer ingredients, then just add a bit of almond milk to help make ingredients easier to stir!

Just grab balls as your pre-workout snack or mid-morning snack to get the daily dose of protein. However, this is not any substitute for the regular meals, it is an add-on!

To all my readers, here is a quick recipe which I have tried like just before writing this article! Trust me, that was the yummiest thing which I had. Not just yummy it is healthy too: D

  • 2 scoops of vanilla whey protein powder
  • ½ cup of peanut butter
  • ½ cup of honey
  • 1 cup of oats
  • A mixture of chia and sunflower seeds.

Mixing and freezing it was enough for a yummy pre workout healthy protein snack.

Try this out and post your comments and pictures! Would love to hear about your experience!

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Dt.Trishala Chopra

Trishala Chopra believes a lot in fitness not because she is a lifestyle coach but because she has personally got into a fitness regime. The ridicule and criticisms were the tipping point for her to change herself. By qualification she is a graduate in Life Science and a post-graduate in Nutraceuticals and both these degrees has helped her gain extra knowledge about all fields in the Health Care industry. She is currently pursuing her doctorate in the field of alternative therapies. she has taken her diploma in therapeutic nutrition and community nutrition. she is a certified CPR specialist from kokilaben dhirubhai ambani hospital. And that's not all, she is a certified diabetes educator too! she is also certified in sports nutriton from American college of sports medicine. She has additional skills in the areas of Ayurveda and Naturopathy. Her fitness mantra is practice what you preach. She believes that for a healthy lifestyle, it is very important to have a healthy body and mind. This according to her can be attained through balanced nutrition and proper exercise and some life hacks to deal with!

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