4 Snacks That’ll Help You Build Muscle

[01dragonslayer]

by Jacob Wilson, Ph.D., C.S.C.S.*D.
In my perfect world, we’d tote our pre-prepped meals and snacks around in cooler packs all day long. But let’s be real: That reality exists for pretty much no one.
That said, I’m always looking for convenient foods to fuel my body and support my hard-earned muscle. Here, I’m sharing four of my favorite ways to keep my nutrition and gains on-point when I’m on-the-go.
Shop Quest Nutrition Quest Protein Bar - Chocolate Sprinkled Doughnut (12 Bars), Quest Nutrition Quest Protein Bar - Cookies & Cream (12 Bars), Quest Nutrition Quest Protein Bar - Birthday Cake (12 Bars) and more
Shop Quest Nutrition Quest Protein Bar - Chocolate Sprinkled Doughnut (12 Bars) and more
Shop Quest Nutrition Quest Protein Bar - Cookies & Cream (12 Bars) and more
Shop Quest Nutrition Quest Protein Bar - Birthday Cake (12 Bars) and more

1. Quest Protein Bars​

First off, I love how Quest bars taste. (Birthday Cake, Cookies and Cream, and Chocolate Sprinkled Donut are my favorites!)
Related: 9 Easy Ways To Up Your Protein Intake
From a nutrition standpoint, they offer two major perks. Not only do that pack 20-plus grams of high-quality protein to help promote muscle growth and recovery, but they also contain soluble corn fiber, which my team and I tested at my lab, The Applied Science and Performance Institute. We found that, unlike many of the fibers used in protein bars, we truly don’t digest soluble corn fiber. Translation: Quest bars are keto- and low-carb diet-friendly—and keep you full for longer than some of the other guys.
Shop Dymatize Nutrition ISO100 Hydrolyzed 100% Whey Protein Isolate - Fudge Brownie (3 Lbs. / 43 Servings), Optimum Nutrition GOLD STANDARD 100% WHEY Protein Powder ? Double Rich Chocolate (5 lbs./74 Servings) and more
Shop Dymatize Nutrition ISO100 Hydrolyzed 100% Whey Protein Isolate - Fudge Brownie (3 Lbs. / 43 Servings) and more
Shop Optimum Nutrition GOLD STANDARD 100% WHEY Protein Powder ? Double Rich Chocolate (5 lbs./74 Servings) and more

2. Whey Protein Shakes​

If you like to mix your whey protein with milk, shakes may not always be the most convenient option. Still, whey protein is the best-of-the-best for promoting muscle growth and I definitely recommend grabbing a whey shake if you need protein in a quick and easy form.
My favorite whey protein brands are Dymatize and Optimum Nutrition, because both companies use high-quality protein and have tons of great flavors. Dymatize’s Fudge Brownie protein is actually addicting…
Shop BodyTech Elite Ultimate BCAA Powder - Supports Endurance & Muscle Building - Contains NAC - Grape (16.5 oz. / 30 Servings ), XTEND Xtend The Original BCAA Muscle Recovery + Electrolytes - Watermelon Explosion (14.8 oz. / 30 Servings), BPI Sports Best BCAA Muscle Recovery - Supports Lean Muscle & Muscle Recovery - Watermelon Ice (10.58 oz / 30 Servings) and more
Shop BodyTech Elite Ultimate BCAA Powder - Supports Endurance & Muscle Building - Contains NAC - Grape (16.5 oz. / 30 Servings ) and more
Shop XTEND Xtend The Original BCAA Muscle Recovery + Electrolytes - Watermelon Explosion (14.8 oz. / 30 Servings) and more
Shop BPI Sports Best BCAA Muscle Recovery - Supports Lean Muscle & Muscle Recovery - Watermelon Ice (10.58 oz / 30 Servings) and more

3. BCAA Shakes​

A BCAA (branched-chain amino acid) shake is another great ‘snack’ when you need a muscle-building boost. BCAAs taste great mixed with water (yeah, even lukewarm water), so I always have them stashed at my desk.
Related: Are You Taking Your BCAAs At The Right Time?
Though BCAAs don’t necessarily maximize muscle growth by themselves, they can help keep muscle growth rolling between meals. If you have a long window between meals and want to stay in an anabolic (growth) state, I highly recommend them.

4. Nuts (Of All Kinds!)​

Whether almonds, peanuts, or mixed nuts, nuts are another go-to on my snack list.
Nuts are easy to pack, so you can just throw them in a baggie and hit the road. Just a few handfuls provide a decent amount of protein, fiber, and healthy fats. (I typically follow a low-carb or keto diet, so getting in those healthy fats throughout the day is crucial!)

Known as ‘The Muscle Ph.D.,’ Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of The Applied Science & Performance Institute and researches supplementation, nutrition, and their impact on muscle size, strength, and power.