Happy Monday. Last week it was all about workout nutrition and how to recover faster. This week we’ve circled back around to clean snacking, for times when you’re feeling hungry but still want to keep your macros in check (and muscles popping).
Get ready and listen good.
Whether some of us like to admit it or not, the weather’s starting to change. This means burning more energy. More energy means more calories…and while if you’ve read any of my books you know I don’t give a crap about a calorie, I do believe in keeping nutrition on point no matter where you are, which inevitably satisfies hunger when executed properly.
Colder weather means craving heavier foods. Heavier foods often mean more carbs – but it’s so easy for people to reach for what I call “toxic calories” – empty carbs that don’t really fuel anything, you want more of in under 2 hours, and are loaded with (the bad type) of PUFAs (remember the chapter on good fats vs bad fats? Yeah.)
You guys also know I’m not about cutting out carbs, either.
On the contrary, I believe they’re critical to real muscle mass development for several reasons you’ve already read about in both SUPP UP. nutrition books.
I will say however, that when opting for snacks, I always suggest protein first, fruit second, and grain type carbs third. Largely because protein is much, much more satiating than carbohydrates, fruit is a good simple carb and soluble fiber, and grain type carbs should really be reserved for meals.
A while back I suggested cottage cheese – but I get that not everyone likes the taste of cottage cheese, despite the insanely simple and quick way you can add flavour to it, or mix it into things like pancakes for breakfast.
So this time around after getting a few requests, I’ve decided to suggest something else that I like to snack on from time to time – which provides you with 25-30 grams of protein per 150 grams (around 5 oz.).
More popular in Europe but easy to find in America, Quark is your go to option if you want a wholefood quick protein hit.
This is probably the most versatile and easiest thing to find when travelling, through experience.
It’s a no-brainer when it comes to making it flavourful as well. Just take some of your favourite juice concentrate (a tablespoon or so), mix it until you get the flavour and texture you want, and you’re done. Alternatively you could add some whole fruits like crushed berries, a few seeds or walnuts (for healthy fats) some granola, etc, and you’re good to go.
It’s also something that’s ridiculously easy to make yourself, without having to pay stupid amounts of money that some “organic food” stores will charge you for – more on that in a bit, but first there’s a few important things I should mention…
Quality of quark varies according to country. Meaning protein density in the Quark you buy varies according to manufacturer. I’ve had Quark that gives you a full 30 grams of protein per 150 grams – and others that serve up a measly 10 grams of protein with that same serving size.
Quark is a fat free soft cheese, so generally, the thicker it is in consistency, the more protein packed it is – always check the nutrition label just to be sure though.
I don’t agree with extortionary practices (read: prices) and something as vital as food being combined together, so I’ll be featuring a Quark recipe in one of my next upcoming books which’ll hopefully make this nutrient dense soft cheese available to a lot more people.
Check back on the SUPP UP. website often and look out for it.
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If you really like this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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– SUPP UP.
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