Protein snacks / peanut butter

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Protein snacks / peanut butter

    Hi there!
    Just started on a muscle-gain routine in the gym. I'm a vegetarian (not a vegan, I still eat eggs and dairy based food) and my nutritionist told me that I should ingest more protein if I want to bulk up.
    I'm still a bit reluctant to use protein powder because she told me that my overall protein intake is good, although by taking a spoon every now and then could help me.

    That's why I want to know if you know of some snack I could eat, preferably that I can cook. I read the recipe for protein bars in the 'Recipes' section and it caught my attention. Besides, this recipe also has a link for making your own peanut butter but the link is broken so if you knew a recipe for making it too, it'd be great!

    I hear all your advises!

    #2
    Hi!
    Basically, making your own peanut butter is very easy. Use peanuts of your choice (I prefer roasted and salted, but that's up to you) add them to a blender and, well, blend. If needed, add a bit of vegetable oil. To be honest, I've never got it as creamy and smooth as store-bought butter, but I don't mind the chunky texture I get.
    I guess if you live in Mexico, my favourite protein food Quark isn't an option (it's a dairy product that's often advertised as some kind of custard or cottage cheese, which it is not, but maybe you'll find something regardless).
    Fish would be another idea, I like to buy various salads with fish that I can eat as a snack and usually they're a good protein source, too.
    If you can get cottage cheese, try these pancakes here. I love them, they have a good amount of protein and taste delicious when cold or one day old, so you could make a big batch in advance.

    Comment


      #3
      Hi Chonguiri, have you seen the article on protein in the Nutrition section?

      Comment


        #4
        While I'm not sure what your protein intake is I can say that there is the "general" range (0.5-0.8g of protein per lb of body weight) the "lean lifter" range (0.8-1.2g per lb of BW) the "builders" range (1.0-2.0g per lb of BW) and the "you will probably get tired of eating protein but won't hurt you" range (2.0-5.0g per lb of BW).

        Having around 1-1.2g is great for building muscle because it gives you the ability to spread it around across the day in enough quantity to stay in muscle protein synthesis. Lower than that and you will still build muscle just fine (below 0.5g and you will have issues) but are leaving some of the tools in the toolbox.

        Greek yogurt (as close as we are going to get to quark) is a good source of protein and don't be afraid of protein shakes. You can use less than a serving if you would like just to bolster certain parts of the day.

        Personally I've been at 1.2g per lb for years upon years. The only thing I modulate in my diet are the carbs, protein and fat pretty much locked in.

        Comment


          #5
          While, by all means, I don't want to contradict you, Azercord, I always found it interesting that your protein intake recommendations are EXACTLY the same in the metric range, meaning 0.8-1.2g protein per kg of bodyweight, which basically means around (not exactly) half of what is recommended in imperial units. So, if I would aim for 1g protein per kg, I'd have to eat 56g per day, while I'd have to eat 124g per day if I would aim for my bodyweight in lbs. That's a huge difference!

          Comment


            #6
            Nihopaloa thank you very much. I thought it was thougher hahaha, indeed, I was expecting to add oil or even some kind of syrip or honey; but I'll give a try to your recipe.
            No, I haven't heard about Quark, but I'll see if there's a way to buy it, there are some stores that sell European products, so... who knows?
            Sadly, I don't eat fish either, but I really appreciate your comment!

            Comment


              #7
              Andi64 Yes, I have. But I wanted to know other people's ideas, recipes, advise, etc.

              Comment


                #8
                Azercord Last time I visited my nutriologist, she told me I was ingesting close to 2 g per kg of BW, and that I could increase my intake if I were to change my routine into a muscle-gain routine.
                She actually told me to ingest protein powder, isolate whey if possible because my carbs were just good and the only thing I needed was protein. But if I could access protein from another source, it would be enough. I'm not afraid, it's just that I wanted to know if I could change it from something else I like to eat! But I've made the maths and apparently, I'm missing 100 kcal, the same I would get from a protein-powder spoon.
                Anyway, as I don't do that every day and I also rest, maybe taking it 3-4 times a week would work.

                Comment


                  #9
                  I think 2g per kg of your bodyweight are fine (if you don't aim for bloatlord-levels, exaggeratedly), but like I mentioned earlier, there's a huge discrepancy between recommendations. If you have a gap of 100kcal, you could also fill that with a big glass of milk, which would give you a few grams of protein as well. Just saying, because you seem a bit averse to taking protein powder.
                  Whatever you do, good luck with reaching your goals

                  Comment


                    #10
                    Nihopaloa While I do find it funny that they line up the 0.8-1.2g per kg is the RDA recommendation which is for a sedentary person who doesn't do much. The more you workout and the more damage you create the more you will need for repair. It also comes down to goals. For muscle building you need to be in protein synthesis which is triggered by eating around 20-30g of protein (depends on gender/person) and will stay open for 3-4 hours. While it is not required to be in it all the time the more you are in it the better especially around the time you workout and shortly after. The 0.8-1.2g per kg just doesn't really get you there if you are pushing hard. Minimum is fine and there is a reason it is recommended for most people but you can shift it quickly with different goals.

                    https://nerdgettingfit.com/how-much-...u-really-need/

                    Had some good links in it. I can try and find some of the old podcasts that I've listened to on the topic as well if anyone is interested.

                    Comment


                      #11
                      I myself am a huge fan of peanut butter throwing protein powder in fun homemade snacks.

                      This is a recipe for energy balls I found from Spartan.com (they only have a video, so here is the recipe written out):

                      1 cup oats
                      1 mashed banana
                      1/4 cup peanut butter
                      Cocoa powder
                      1/4 chocolate chips
                      1 scoop protein powder (I personally use a pea protein)
                      1 tbsp ea. chia and flax seeds
                      Sea salt (optional)

                      And obviously, you can adjust any of the above to your liking. Combine all the ingredients but add the banana first, then either refrigerate overnight and form into little balls, or form them and then refrigerate. When I made this, forming the balls was a challenge so maybe use something extra as a binding agent, or refrigerate before forming. These are addictive in my opinion, so good. I have also tried the Dare protein bars, and I think the above recipe, while more difficult to make, is a little tastier.

                      I am not really one for counting grams of protein (I know I probably should) but hey you can adjust the quantities of the PB and the protein powder to your liking and I'm sure you can reach whatever macro goal you're aiming for.

                      Comment


                        #12
                        Wait one more... I am a big fan of these overnight oats, they take way less effort and are more or less the same ingredients as the above (minus the banana, cocoa stuff, and protein powder)

                        https://minimalistbaker.com/peanut-b...vernight-oats/

                        Comment

                        Working...
                        X