Protein is one of the three essential macronutrient groups, playing a central role in muscle building, maintaining cell structure, supporting immunity and regulating appetite. However, not everyone wants or has a habit of using protein bars or supplements. The good news is that there are many protein-rich snacks, easy to prepare, suitable for daily life.
According to Brittany Lubeck, a clinical nutritionist in the US, protein-rich snacks "help maintain stable energy between main meals, while limiting feelings of hunger and overeating.
Why should protein-rich snacks be prioritized?
Current nutritional recommendations show that protein should account for about 10 - 35% of total daily energy. With a diet of 2,000 kilocalories, the amount of protein needed ranges from 50 to 175 grams, depending on age, gender, activity level and health condition.
According to Dr. Christopher Gardner, professor of nutrition at Stanford University (USA), distributing protein evenly throughout the day, including light meals, helps better control blood sugar and reduce insulin fluctuations. “Proteines slow down digestion, thereby prolonging feelings of fullness and supporting weight control,” Mr. Gardner said.
Not only that, protein also participates in the tissue repair process, producing enzymes, hormones and antibodies, helping the body adapt better to stress and disease.
Suggested protein-rich snacks, easy to prepare
Many familiar foods can become protein-rich snacks if eaten in the right portion. For example, half a cup of fresh cheese provides about 12.5 grams of protein, equivalent to 25% of the average daily requirement. Greek yogurt reaches over 17 grams of protein per box, suitable for use after light exercise.
For animal food groups, canned tuna is a convenient choice, providing more than 20 grams of protein in 85 grams, while boiled eggs or dried beef are easy to carry and energy-rich. However, it is necessary to prioritize low-salt types to avoid consuming too much sodium.
Plant protein sources are also very diverse. Boiled soybeans, almonds, pumpkin seeds or roasted chicken nuts not only provide protein but are also rich in fiber and fat that is beneficial for the heart. Even whole oats when cooked also contribute a significant amount of protein to snacks.
According to Dr. Marion Nestle, a nutrition and community health expert at the University of New York (USA), combining proteins from various sources helps improve the quality of amino acids and brings long-term metabolic benefits.
How much is enough to eat?
Although nutritious, protein-rich snacks still need to be controlled in portions. Eating too much, especially with fatty foods, can cause excess energy. Experts recommend combining protein with vegetables, whole grains and healthy fats to create a balanced snack.
Protein is not a "panacea", but when supplemented properly and at the right time, it is an important foundation for sustainable health, starting from simple daily snacks.
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