Healthy Snacks Bodybuilding: The Key to Hitting Muscle Gains

ByJoanna Shinault Updated on

Fueling your body with the right nutrients is essential for any fitness regimen, and even more so when it comes to bodybuilding.

As a personal trainer, I understand that finding time to prepare healthy snacks can be a challenge for busy individuals. But don’t let a hectic schedule deter you from your bodybuilding and fitness goals!

Whether you’re in a bulk or a cut, looking for weight loss or weight gain, there’s a variety of healthy snacks for bodybuilding that are easy to prepare and perfectly geared towards supporting your muscle-building and fat-burning aspirations.

Let’s dive in and explore some of the top choices for healthy snacks perfect for bodybuilding.

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Healthy snacks bodybuilding enthusiasts love

Eating healthy snacks plays a crucial role in bodybuilding. They serve as a source of fuel and the building blocks for muscle development and recovery.

When you’re training intensely, your body needs a constant supply of nutrients to support muscle growth and repair.

Snacking on nutrient-rich, whole foods can ensure that your body is never starved of essential nutrients.

Furthermore, these snacks can help maintain energy levels, curb hunger pangs, and prevent the overeating that can often occur if too much time elapses between meals.

So, whether you’re sculpting your body for a competition, building muscle to aid in bone density, wanting to be more independent, or just for personal satisfaction, smart snacking is not a luxury – it’s a necessity!

And, thankfully, there are plenty of healthy snacks bodybuilding enthusiasts can gather and enjoy.

multiple protein shakes together making great high protein snacks

High protein snacks

Protein is essential for muscle growth, so it’s important to make sure you’re consuming enough through your diet. Luckily, there are plenty of delicious and easy high protein bodybuilding snacks available on the market today:

  • Cottage cheese
  • Ricotta cheese
  • Greek yogurt
  • Eggs
  • Tuna or salmon pouches
  • Protein shakes in the form of a powdered whey or whey protein isolate or a ready to drink protein shake
  • Turkey or beef jerky
  • Protein bars
  • Cooked meat
  • Roasted chickpeas
  • Edamame
  • Hemp hearts
variety of healthy high fat snacks including salmon, olive oil, and nuts

High fat snacks

High-fat snacks are important for those looking to bulk up or those utilizing a low carb diet as they provide the necessary energy needed to fuel your body and muscle-building efforts.

Try out some of these delicious high-fat options:

  • Nuts and seeds such as almonds, walnuts, cashews, macadamias, pumpkin, and sunflower seeds
  • Nut and seed butter
  • Peanut butter
  • Avocado
  • Hummus
  • Dark chocolate
  • Cheese
  • Olives
  • Coconut
  • Sardines
  • Salmon
  • Eggs or omelet
basket of fruit and veggies healthy low fat snacks

Low fat snacks

If you’re already consuming plenty of healthy fats within your meals or other snacks, you can opt for these low fat, low calorie snacks for bodybuilding to help keep your macros in check:

  • Fresh or frozen fruits such as apples, bananas, cherries, melons, grapes, etc.
  • Berries like strawberries and blueberries
  • Fresh vegetables such as carrots, celery, cucumbers
  • Air popped popcorn
  • Greek yogurt
  • Low fat cottage cheese
  • Oatmeal
  • Rice cakes
  • Egg whites or egg white omelet
  • Protein shake
  • Granola
  • Granola bars
granola high carb healthy snacks bodybuilding

High carb snacks

If you’re in a bulking phase, you may need to increase your carb intake to fuel your bodybuilding efforts. Here are some energy-packed, healthy carb snacks for bodybuilding that can help:

  • Rice cakes
  • Crackers 
  • Fresh or frozen fruit
  • Dried fruit, no sugar added
  • Homemade granola or other cereal 
  • Oatmeal
  • Sweet potato
  • Gluten free toast
  • Air popped popcorn
  • Fruit smoothie or smoothie bowl
  • Granola bars
healthy chocolate nut bars high fat snacks

Low carb snacks

If you’re looking to reduce your carb intake or are utilizing a keto diet, there are plenty of low-carb snacks that can help support your bodybuilding goals. Here are some delicious options:

  • Hard boiled eggs
  • Nut butter packets
  • Cheese sticks or cubes
  • Raw vegetables (carrots, celery) with hummus, pesto, cream cheese, or nut butter
  • Nuts and seeds such as pistachios, walnuts, pecans, almonds, mix nuts, sunflower seeds, etc.
  • 70% + dark chocolate bar
  • Pickles
  • Olives
  • Protein shakes
  • Coffee with heavy cream, milk, or milk substitute
jar of healthy dried fruit high fiber snacks

High fiber snacks

Fiber is an important nutrient for bodybuilding as it helps to keep you feeling full and satiated. It also helps support digestion and keeps you energized.

Here are some delicious snack ideas with high amounts of fiber:

  • Chia seed pudding
  • Dried fruit, no sugar added
  • Fresh berries
  • Prunes
  • Apricots
  • Fresh fruit
  • Kale chips
  • Edamame
  • Hemp hearts
  • Raw vegetables with hummus
healthy high protein balls with oatmeal

Homemade snacks

If time allows, making your own snacks is a great way to ensure you have something tasty and nutritious to enjoy in between meals. Here are some ideas for homemade bodybuilding snacks:

  • Trail mix – nuts, dried fruit, seeds, dark chocolate chips, etc.
  • Protein bars
  • Protein pancakes
  • Protein balls
  • Overnight or baked oats
  • Chia seed pudding
  • Protein and fruit smoothie
  • Nut bars
  • Homemade granola
  • Egg bake
  • Creami protein ice cream

Snack Prep Tips for Busy Individuals

Planning and prepping your snacks ahead of time can be a real game-changer for those with a busy schedule. Start by carving out an hour or two each week to prepare your snacks in bulk and check out my post all about clean eating grocery shopping for

Homemade snacks like boiled eggs, protein bars, trail mix, or baked oats can be made in bulk and stored in the fridge or pantry.

Utilize your freezer in order to keep food fresh for longer periods of time.

Keep healthy snacks on-hand like fresh fruits, cut vegetables, nuts, and seeds and store them in the fridge or pantry for easy access.

And don’t forget to divide your bulk, store-bought snacks into individual containers or bags for easy grab-and-go access!

Keep in mind that snacks don’t actually have to be snack foods, but can simply be real, whole food eaten as a snack or small meal. For example, a piece of chicken with half a sweet potato topped with a tsp of coconut oil can be a delicious and healthy snack at any time of day!

Check out my post all about healthy grocery shopping for more ideas on healthy food while saving time and eating clean throughout your healthy journey.

Conclusion: healthy snacks for bodybuilding

Whether you’re looking to bulk up or trim down, there are a myriad of snack options available that can support your bodybuilding journey.

Remember, the goal is not just to feed your body, but to nourish it with the right nutrients.

By choosing healthy snacks and preparing them in advance, you can ensure that you’re always ready to fuel your body.

With a little preparation and effort you can make sure that your body is well-nourished and energized in order to help you reach your goals.

Bodybuilding is more than just a physical challenge. It’s a lifestyle that requires commitment to a healthy diet. So set yourself up for success by being prepared and snack smart!

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FAQs

What are good snacks for bodybuilders?

Good snacks for bodybuilders include high-protein options like Greek yogurt, cottage cheese, and protein bars, as well as nutrient-dense foods such as nuts, seeds, and fresh fruits. It ultimately depends on whether one is in a bulking or cutting phase, but a balance of protein, carbs, and healthy fats is vital.

What are good snacks for lean bulk?

Good snacks for a lean bulk include foods high in protein and complex carbohydrates, such as chicken breast, protein shakes, oatmeal, hummus with gluten free whole grain bread, quinoa, and Greek yogurt. Additionally, fruits like bananas and apples, as well as a handful of nuts and seeds, can provide the needed energy and nutrients needed for muscle building.

What snacks to eat before bed to build muscle?

Eating protein-rich snacks before bed can aid in muscle repair and growth during sleep. Opt for snacks like cottage cheese or Greek yogurt, which are high in casein, a slow-digesting protein that provides a steady release of amino acids overnight. Alternatively, a small protein shake and a handful of nuts can also help to fuel muscle recovery.

What are the best late night snacks for bodybuilding?

The best late-night snacks for bodybuilding are those rich in protein and healthy fats, which can promote muscle recovery and growth while you sleep. Options like Greek yogurt with a handful of almonds, cottage cheese and berries, or a protein shake with a tablespoon of almond butter are excellent choices for healthy evening snacks for bodybuilding.

What’s the right diet if you want to build muscle?

The right diet to build muscle is one that is high in protein, complex carbohydrates, and healthy fats. It’s important to consume enough calories to fuel your workouts, coupled with regular protein intake to support muscle repair and growth. Including a variety of fruits, vegetables, and healthy fats ensures you get the necessary nutrients required for overall health.

Bodybuilding: which one do you prefer, a clean bulk or dirty bulk and why?

A clean bulk is generally preferred over a dirty bulk due to its focus on consuming nutrient-dense, quality foods which helps to maintain overall health while building muscle. Dirty bulking can lead to unnecessary fat gain and potential health risks associated with consuming large amounts of processed and high-fat foods.

How can some bodybuilders eat junk food and be lean and defined?

Some bodybuilders can eat junk food and still maintain a lean and defined physique due to their high metabolism and intense training regime. However, it’s important to note that this doesn’t work for everyone, and consistent consumption of junk food can have negative health effects despite physical appearance.

Why do bodybuilders eat peanut butter and jelly sandwiches?

Bodybuilders often eat peanut butter and jelly sandwiches because they offer a balanced blend of carbohydrates, protein, and fats. The carbohydrates from the bread and jelly provide quick energy, while the protein and fats in peanut butter help in muscle recovery and growth. However, as there isn’t much protein, I would recommend adding a shake or other protein source.

Do we have to eat almonds before or after a workout?

No, you do not have to eat almonds before or after a workout. However, it’s fine if you do. Before a workout, almonds can provide a good source of sustained energy due to their healthy fats and protein content. After a workout, they can help with replenishing energy stores with their mix of protein, fiber, and healthy fats.

I can’t afford enough protein to gain muscle mass, should I even bother lifting weights?

Yes, you should bother lifting weights! While protein aids in muscle recovery and growth, your workout doesn’t solely depend on it. There are also affordable protein-rich foods like eggs, canned tuna, and Greek yogurt you can incorporate into your diet. Remember, consistent training combined with a balanced diet can still bring about significant improvements in muscle mass and overall fitness.

Read More on All-Things Nutrition Anywhere Tips:

My Wellness Anywhere Toolkit

  • Rocky Mountain Oils – essential oils for energy, stress-relief, immunity, first aid, natural cleaning, better sleep, pain relief, & more!
  • Femme Royale – the most comfortable fitness outfits & my all-time favorite backpack-turns-weightlifting bag, the Empack, perfect at home & anywhere!
  • Trulean – the best travel packets of clean protein powder & wellness-boosting drink mixes.
  • Suspension trainer – a fun & portable piece of workout equipment that enables you to workout in your hotel room or outside in nature!
  • Loop bands & tube bands – super lightweight strength-training bands that can be brought anywhere without taking up much space or weight.
  • Pure Wave percussion massager – best percussion massager for releasing trigger points & relaxing muscles, including all the hard-to-reach areas!
  • IntelliRoll foam rollers – favorite foam rollers for daily use that hits all the right spots with their one-of-a-kind design.
  • Thrive Market – amazing online grocer for stocking up on all your healthy & travelable snacks at a discount!
  • Prep Dish – nutritious meal-planning service that saves you stress, time, & energy and guides you on prepping your entire week in just a couple hours.
  • Cook Once, Eat All Week – all-time favorite cookbook that provides 26 weeks of healthy meal plans that can be prepped & cooked in bulk each week.
  • Just Thrive – the best spore probiotic for keeping your gut health in-check no matter where you are in the world.
  • Expedia – great place to book your wellness travels & accommodations.
  • Viator – best place for booking experiences that compliment your travels.

Want to learn more simple & sustainable wellness tips? Check out My Resources page where you can grab all my best guides & trainings created just for you!

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Joanna Shinault is the founder of The Wellness Adventurer. She's a Certified Personal Trainer, Nutritional Therapy Practitioner, and Certified Travel Advisor on a mission to simplify wellness from anywhere in the world. She's committed to sharing her knowledge and helping busy women achieve their personal health and fitness goals in a fun, maintainable, and balanced way.