Expert Nutritionist Insights
Dr. Sarah Johnson
Sports Nutritionist, RD
"The key to choosing the right protein snack is understanding your timing and goals. Post-workout snacks should have a 3:1 or 4:1 carb-to-protein ratio, while between-meal snacks should prioritize protein to maintain satiety."
Mike Torres
Certified Strength Coach
"Don't just focus on protein quantity – quality matters. Look for complete proteins with all essential amino acids, especially leucine, which is crucial for muscle protein synthesis."
Pre-Workout Timing
Consume 10-20g protein 30-60 minutes before training to fuel your muscles and prevent breakdown during intense exercise.
Greek yogurt with berries
Protein smoothie
Hard-boiled eggs
Post-Workout Recovery
Within 30 minutes after training, aim for 20-30g high-quality protein to maximize muscle protein synthesis and recovery.
Whey protein shake
Chocolate milk
Protein bar + banana
Bedtime Snacks
Slow-digesting proteins before bed support overnight muscle recovery and prevent muscle breakdown during sleep.
Cottage cheese
Casein protein
Greek yogurt with nuts