Need to increase your protein intake a little? Greek yogurt and skyr often come back as a simple option for a snack on the go, easy to integrate into your day. But it is also possible to vary your snacks to change dairy products a little. Alexandra Murcier, dietitian-nutritionist, helps us by sharing 5 ideas.
Why bet on protein?
Proteins are essential macronutrients: they bring the amino acids necessary for the repair of the tissues, to proper digestive functioning and to many vital functions. They also play a key role in satiety: a protein -rich snack helps stabilize blood sugar, limits fatigue and stalls you effectively between meals. “”As a reminder, the recommendations in France are approximately 0.83 g of protein per kilo per day, or 58 g for a 70 kg person. The needs increase slightly among athletes and the elderly “ underlines the expert.
In practice, this means that your snacks must contain between 10 and 15 g of protein. The Greek yogurt contains approximately 10-15 g of protein per 100 g and the Skyr 15-20g of protein per 100 g. But other snacks bring much more, gram for gram.
Peanut butter
Contrary to popular belief, proteins do not only come from meat or dairy products. “”Peanut butter is a perfect example: two tablespoons bring 18 to 20 g of vegetable proteins. It is an excellent option to rebalance your diet and aim for a 50 % daily vegetable protein. “ To spread on a slice of wholemeal bread or accompanied by fresh fruit for a nutritious and gourmet snack.
Cottage Cheese
Often underestimated, cheese cottage is one of the cheeses richest in protein, while remaining moderate in saturated fatty acids. “”A portion of 200 g brings about 24 g of proteinmore than double the Greek yogurt ” says Alexandra Murcier. It is a soft, creamy and easy-to-associate snack with fruits, crunchy vegetables or even a net of honey.
Eggs
Eggs are a very high quality protein source, easily absorbed by the body. Two to three eggs bring 20 to 22 g of protein, “In addition to being an excellent source of vitamin D and choline, two rare nutrients in current food “ Recalls the expert. Hard, scrambled or in a rolled omelet, they constitute a simple, economical and nutritious snack.
Two slices of turkey white
The turkey is one of the lean and the thinner and the richest in protein. A portion of around 100 g provides almost 25 g of protein with very little saturated fat. “”It is therefore an ideal snack after a sports session or during a quick muscle recovery need “. In natural slices or rolled with a little vegetable, it is practical and effective.
The homemade protein bar
If you like sweet snacks, a homemade protein bar can be a good alternative. Depending on the recipe (oatmeal, powdered proteins, nuts, almond butter, etc.), they can contain between 15 and 20 g of protein. “”The advantage of homemade? Avoid sweeteners present in many industrial versions, often harmful for microbiota, and limit costs “.
It’s up to you to vary according to your desires and your needs.