7 snacks that help build muscle

eblast protein snacksSeniors are at a far greater risk for muscle loss due to lack of activity along with consuming a diet low in protein. Protein is essential for muscle-building and keeping bones strong, so when a person lacks protein, they could suffer from weak muscles.

Having muscles may not seem important as you age, but they are especially important. This is because muscles help keep your bones well supported, improve balance, flexibility, and allow a person to move freely. When muscles deteriorate, a person becomes weak and unstable, which puts them at a greater risk for injury.


As mentioned, protein is an important part of the equation of muscle building, alongside regular activity. Many seniors don’t consume nearly enough protein as a younger person, which is a contributing factor to weak muscles. For this reason, here are seven snacks packed with protein that you can consume to ensure you keep your muscles strong.

7 high-protein snacks for muscles

Almonds, eggs, and apple: This trio of a snack is the perfect combination of protein, healthy fats, and fiber. The hardboiled egg provides the protein, your one ounce of almonds keeps you full, and the small apple keeps you regular!

Single egg in a mug: A quick way to eat an egg is by cracking it in a mug with some salt, pepper, red peppers, and a bit of shredded cheese. Your cup omelet will be ready in a minute and a half (just make sure to stir it after 30 seconds).

Fully loaded toast: Avocado and turkey slices on some whole grain toast is not only delicious, but a protein-packed and healthy fat snack.

Shake: If you don’t have time to eat, then drink! Protein shakes are easy to make, delicious, and an easy way to get added protein in your diet. Flavor combinations are endless, too, so there are always options for you to try a new and different protein shake to keep things from getting boring.

Yogurt parfait: Layering Greek yogurt with berries, oats, or chia seeds is an easy snack to prepare to ensure you are getting in protein throughout your day. If you freeze the yogurt, it’s almost like ice cream, making it a dessert too.

Cottage cheese and fruit: If you aren’t a fan of cottage cheese, there are now whipped versions that may be more enjoyable.


Cucumber salad: Chopped cucumbers, tomatoes, turkey bits, and olive oil is enough to turn your regular salad to a protein-salad.

Getting in enough protein isn’t difficult and doesn’t require stocking up on red meat. There are a variety of ways to intake protein so that you can build muscle to stay strong, and these are just a few of them.

Related: Delicious protein-packed foods you have to try



Related Reading:

Seniors get stronger by incorporating protein in every meal: Study

What’s better, plant or animal protein?

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