Convenient Muscle-Building Snacks

Canned Tuna

This is probably one of the best and easiest snacks for building muscle. Available in convenient 100 g cans (or there about), it can provide around 17 g of protein, and the spring water varieties are also very low in fat. Canned tuna is easy to eat on the go, all you really need is a small spoon. If you can eat this sitting, you can have some wholegrain crackers with the tuna for a more complete snack. The only caution I have is that if you work in an office environment, tuna can be quite pungent and consistently eating it will be a sure way of making you a lot less popular among your co-workers, lol.

Canned Chicken

Some people are not aware that chicken can be purchases in cans, in the same way as tuna. This has pretty much the same benefits of canned tuna, though it of course does not have the same distinctive fishy smell, which makes it more office friendly.

Boiled Eggs

This is one of my favorites. The high quality protein in the white is excellent for muscle building. If you exclude the yolk, each egg is very low in fat and provide around 3 to 4 g protein. If you include the yolk, the protein content doubles, but be aware that you will also be eating almost equal amounts of fat. Having a few pre peeled boiled eggs in your lunch bag is an easy way to get some high quality proteins quickly.

Nuts

Nuts and other legumes are higher in protein than most other non-meat sources and also contain a range of health promoting nutrients. Almonds are a particularly impressive nut worth mentioning. In a serving of 22 nuts, almonds provide around 6 g protein, as well as healthy fats, and antioxidants. A serving of 35 peanuts provide almost 7 g protein, and are also high in heart healthy fats and antioxidants.

Jerky

Jerked meats such as beef and turkey jerky are excellent sources of protein. They are essentially dried and flavored pieces of meat. They are convenient to eat, straight out of the packet using your hands and provide high quality meat proteins. **However, depending on the brand, they can be quite high in sodium, so it’s worthwhile shopping around for the healthiest one.

Protein Shakes

Other than all the mentioned whole foods, there are of course a variety of supplements that are quick and convenient to use when you do not have the time for a sit-down meal. Generally speaking, these can provide an excellent source of protein, and even carbohydrates, vitamins, minerals, and a variety of other nutrients. A major benefit to having a protein shake is that it is far less bulky than solid foods. So if you struggle to meet your daily calorie requirements this is a sure way to increase your total intake. Just be sure to research the brand you select to make certain it’s not packed with calories and fillers you don’t need.

Protein Bars

It’s pretty difficult to find a protein bar that isn’t loaded with sugar and/or other unnecessary calories/fillers and they’re typically more expensive than any of the items listed above BUT, in a pinch, better to keep one of those on hand than to just not eat OR to eat a cancer patty at the local grease pit.