Welcome. While many of you may be aware of the fact that you need to eat more protein, the questions that often come up is “How much?” and “From what?” — that’s what this post is here to solve. I’ve already made the assumption that you understand why high protein is important (longer post coming soon, subscribe so you don’t miss it), so this post is dedicated to helping you quickly and easily hit your protein goal with easy snacks to eat between meals.

Your protein goal is simple: 1 gram per pound of bodyweight (or goal bodyweight if you’re looking to lose fat). Example: 200 lb person needs 200g of protein.

Now that you know your number, how do you hit it? Well, ideally you’re eating meals with a significant protein source like beef, chicken, turkey, or pork.

But to supplement that and make sure you’re getting enough protein to meet your goal, you’ll probably need some snacks. Below are some of the best choices that are high protein, actually taste good, and don’t break the bank:

Top Protein Snacks

Protein Shakes

No shocker here, but I strongly believe that more people should be incorporating protein shakes into their normal diet. They aren’t just for bros or bodybuilders, mothers and grandparents should have a protein shake every day too (what do you think Ensure is??)

For a good protein shake, you’ve got a couple options — one is the prepackaged shakes. Fairlife Core Power is one you’ll find most gas stations, same with Muscle Milk. Both are good choices if you’re on the go. Another prepackaged one is Premier Protein, you can typically find these for a great price at Costco or Sam’s Club.

For a more affordable option per serving, look toward whey protein powders. If you look, you can find a great powdered protein that you mix into water or milk for just a couple bucks a serving. Whey protein has two main aspects that make it a superior protein snack:

1. High Biological Value (BV):

   • Whey protein has one of the highest BV scores, which means it's highly efficient at being absorbed and utilized by the body for growth and repair. It's complete with all essential amino acids, particularly high in Branched-Chain Amino Acids (BCAAs) like leucine, which are crucial for muscle protein synthesis.

2. Muscle Building and Repair:

   • Due to its high leucine content, whey protein is particularly effective in stimulating muscle protein synthesis. Studies have shown that whey can be more effective than other protein sources for increasing lean body mass when combined with resistance training.

No matter what your health goal is, incorporating a whey protein shake is a fantastic place to start!

Check out my favorite protein powder here.

Greek Yogurt

Greek yogurt comes in a ton of flavors, and it’s came a long way with the likes of Chobani and Oikos making some really great options. Greek yogurt is super high in protein, and it gives you the ability to mix in fruit to add some nutrients and fiber in a tasty way. And with tons of flavors to choose from, this is really a no brainer protein snack for all ages.

On top of the high protein aspect, Greek yogurt has probiotics and can help support your gut, making it a fantastic breakfast and snack option.

The final awesome aspect of Greek yogurt is that it’s the perfect base for a high-protein smoothie — we’ll be posting a full smoothie recipe guide soon, so stay tuned for that.

Overall, Greek yogurt is a super versatile and healthy option, and should be in your fridge.

Beef Jerky

A more expensive option than the previous two, beef jerky is still a fantastic choice if you’re pulling through the gas station or looking for a 2pm desk snack. Beef jerky is literally just dehydrated beef, meaning you’re munching on steak! Nice.

Jack Links, for example, usually has about 10g of protein per serving, and you’ll find anywhere from 2.5 servings to 16+ servings in a single bag, meaning one bag could last you a week or two at your desk/car/wherever.

The most awesome protein snack: Ninja Creami Ice Cream

The Ninja Creami is an ice cream maker / blender from the tabletop appliance brand Ninja that makes and mixes homemade ice cream super easily. So, with this magical device, you’re literally able to make ice cream that’s 500 calories and 50+ grams of protein per pint! And pretty much every recipe tastes fantastic.

You can use yogurt and/or milk for your base, and flavor the ice cream with protein powder - chocolate, vanilla, fruity pebbles, the sky is the limit. Add a little pudding mix and freeze overnight. From there, it takes a couple minutes to thaw and mix. Viola, you’ve got high protein ice cream for dessert.

If you’ve got a sweet tooth like I do, the Ninja Creami is essential.

This week in Liftsum:

We’re running the Flagship program right now in the Club! It’s tailormade to increase upper body muscle mass — it might as well be called the superhero program.

If you want to run it, join the club here!

Until next time, Brock out.