9 Protein snacks for on the go

When you fall into an energy slump in the afternoon, it's all too understandable that you reach for a carbohydrate-rich snack that will boost your energy levels in no time. The problem with this story, however, is that extremely high-carb snacks can cause your blood sugar levels to rise quickly but also drop rapidly. The bottom line is that you feel even worse afterwards than before, especially as the extreme rise in blood sugar levels also encourages cravings. So what can you do if you get hungry on the go? It's simple - reach for protein-rich snacks, as these have the invaluable advantage that the proteins they contain enter the bloodstream much more slowly and your insulin levels are much more stable. In addition, protein helps your body to drive forward the regenerative processes that take place throughout the day and repair muscle tissue that has been strained by training. It is also obvious that protein-rich meals keep you full for much longer, which is particularly beneficial during a long working day. But now the question arises as to the ideal snacks that can be conveniently consumed on the go. And so that you don't have to worry about this, we would like to introduce you to some protein snacks here.

Snack 1 - Nut butter boats

Admittedly, this snack is primarily something for the eye, but in terms of the macronutrients it contains, the nut butter boats are also completely unquestionable. To make them, you need celery, which you first cut into strips and then spread with around three teaspoons of peanut or almond butter. Garnish the whole thing with a few raisins and whole almonds and you have a delicious snack that will make any afternoon slump disappear as if by magic. If you don't like celery, you can also use apple strips as an alternative, which also go very well with the nut butter.

Snack 2 - Pumpkin seeds

In this country, pumpkin seeds are mainly found on wholemeal bread rolls or in muesli, so they are associated more with their carbohydrate content than with their considerable protein content. However, pumpkin seeds not only contain valuable protein, but also have a rich portfolio of essential micronutrients that are indispensable for maintaining physiological metabolic processes. In addition to fiber, pumpkin seeds contain a comparatively high amount of the trace element zinc, which is responsible for hormone regulation, among other things. Pumpkin seeds can be used with a pinch of salt and curry as a hearty alternative to unhealthy snacks.

Snack 3 - Chunky Monkey Shake

If you don't necessarily want to spend money on protein powder, but don't want to miss out on a convenient protein intake on the go, you have the option of making your own protein shake, which also contains a comparatively large amount of healthy fats. To do this, place a medium-sized banana, a teaspoon of peanut butter, a teaspoon of defatted cocoa powder, 300 millilitres of low-fat milk and a few ice cubes in an electric blender and blend until you get a creamy consistency. The bottom line is that this extremely chocolatey protein shake contains a good 20 grams of protein.

Snack 4 - Edamame pops

If you are looking for a very simple and easy to make snack, you should take a closer look at this snack. The best way to do this is to use pre-cooked edamame and defrost them in the microwave. Now mix a good 150 grams of edamame with a little salt and pepper and you have a snack with more than 15 grams of protein.

Snack 5 - Hummus with vegetable sticks

Fill a container about a third full with cooked and seasoned hummus. Now add a few vegetable sticks to your homemade hummus dip. The type of vegetables you use is entirely up to you. However, carrots, cucumbers, peppers and celery are best suited to this.

Snack 6 - Nut mix

Nuts are rightly one of the best and most versatile foods, as they are not only rich in protein and healthy omega 3 and omega 6 fatty acids, but also contain numerous essential micronutrients. To get the most out of this snack, you should use as many different types of nuts as possible as the basis for your nut mix, all of which should be unsalted. Peanuts, hazelnuts, walnuts, Brazil nuts and cashews are best, although you can also add pistachios, almonds and sunflower seeds to this selection for variety of flavor.

Snack 7 - Crackers with tuna

Tuna is an excellent and very low-fat source of protein, provided you choose a variety that has not been stored in oil. In addition, tuna not only contains almost 28 grams of protein per 100 grams, but also a lot of vitamin D and important omega-3 fatty acids. Grab some wholemeal crackers and use the canned tuna as a simple topping. There's certainly no easier way to meet your protein requirements at the office.

Snack 8 - Roasted chickpeas

Roasted chickpeas definitely add variety to your snack universe, as they differ significantly from other snacks that tend to be unhealthy. First, roast 100 grams of chickpeas in the oven at 200 degrees for 20-30 minutes. Before you spread the chickpeas on a baking tray, however, you should season them with a spice mix consisting of a teaspoon of olive oil, a little sea salt and cayenne pepper. Once your creation is ready, you will benefit from a protein content of 9 grams per portion of this protein snack.

Snack 9 - Protein bites

You only need four ingredients for this snack and can use them to make a snack that is more reminiscent of a dessert than a functional protein snack. For one portion, you need 1.5 teaspoons of peanut or almond butter, three teaspoons of rolled oats, half a teaspoon of honey and half a teaspoon of chocolate chips. Put everything in a bowl and shape into balls of roughly the same size. However, before you can enjoy the snack, the balls need to harden in the fridge for two to three hours.