Four super simple snack ideas to help you build muscle


We all know we need to zoom out to the bigger picture here, right? If you want to build muscle you need to make sure you are:

  1. Eating enough!
  2. Eating protein consistently throughout the day.
  3. Including protein sources that contain leucine.
  4. Putting in the WORK at rehab, at practice, or in the gym.
  5. Staying consistent and giving yourself some time.

That said, a few new snack ideas never hurt, right? 🙂

  1. Cottage cheese

I think cottage cheese is going to have a big year this year.  Personally, I love to pair this with salsa and have some chips and dip.  I understand how that can turn some people off, though, so it’s also great with fruit.  It’s also fantastic with tomatoes and balsamic dressing.  Throw a little salt in there?  Ooooh.

  • Greek yogurt

Along those same lines, we are Greek yogurt STANS around here.  Mix it with pb and dip apple slices into it? Yes please.  Mix it with some Hidden Valley spice mix and you have a higher protein ranch dip for your carrots.  Mix it with cucumber, tomato, red onion, feta, a bit of olive oil, and some pearled couscous and you have a cool, creamy little Mediterranean bowl to bring with you on your busy day.  I even know an athlete that used to mix pureed mango in and swore by it.

  • Oat bites

Or any oatmeal with a protein added in general, like overnight oats.  I like to make a big batch of oatmeal bites while I’m watching tv sometimes and then leave them in my freezer to grab and go as I walk out the door.  Add things like rice krispies, nut butter, honey, dried fruit, seeds, and don’t forget a couple scoops of protein powder.

  • A good, old-fashioned protein bar. 

Bring some fruit along for this snack too, so you get a bit more volume and fiber, but otherwise, nothing wrong with something that’s easy.  Here are a few of my favorite options:

Looking for more meal and snack ideas to help your injury rehab? Check out the resources page.

Emily Barnhart