4 Snacks (Gourmet) to Build Muscle

 4 Snacks (Gourmet) to Build Muscle

Eating good calories is important if you want to gain mass. Sports snacks, taken before or after a workout, are ideal for providing fuel to your muscles and improving their recovery...

As long as you don't eat anything. Not inspired?  gives you healthy, balanced snack recipes to fill up on protein and keep your muscles going.

Raspberry protein shake

Allies of athletes, milkshakes deliver a dose of easily digestible nutrients to the body.

Choose accurate doses of proteins and carbohydrates to rebuild damaged muscle fibers after a workout, without watering your body with excess sugar that will end up being stored in your fat reserves.

An example of this recipe* is an organic whey-based protein shake (a protein powder) that will delight your taste buds and your muscles.


25 grams of organic protein Alter Nutrition

100gm cranberry

1 scoop of vanilla ice cream

100 ml milk


In a blender put the previously washed berries. Add the milk, a scoop of vanilla ice cream, and then the organic whey protein.

Mix everything well for a few minutes until the mixture becomes homogeneous. It's ready, enjoy!

* Suggested recipe for nutrition

Plant-based milk protein brownie

Chocolate is your pleasure and you find it hard to resist chocolate sweets when you have few. The problem is, these snacks are often empty calorie bombs.

How do you reconcile pleasure and balance without feeling guilty? This brownie recipe, rich in plant-based proteins, will please gourmets and vegetarians who want to gain muscle while taking care of their figure. To share with delight as a snack or as a dessert.


  • 150 g chocolate 70%
  • 75 gm crushed walnuts
  •  250g pre-cooked red kidney beans
  • 3 bananas
  • 4 tablespoons Altair Nutrition Rice Protein
  •  2 tablespoons soy milk
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon


Start by preheating the oven to 180 degrees.

Melt the chocolate in Marie's bath. Mix bananas and red beans.

Add rice protein, soy milk, baking soda, cinnamon, nuts, and melted chocolate.

Mix everything. Leave to cook for 40 minutes.

* Recipe suggested by Issey Paul and Alternative Nutrition.

Convenient to put in your gym bag and take away, easy to prepare

Grain Energy Bars

In the event of cravings or a stroke before a weight training or cardio session, energy bars provide an excellent source of carbohydrates to recharge your batteries and be on top of your workout.

Choose bars without additives, with 100% natural ingredients, rich in good protein for your muscles, carbohydrates, vitamins, and minerals to replenish your energy and replenish your reserves after a workout.

Here's an easy recipe for filling homemade bars to put in your gym bag.


  • 170 grams oats
  • 150g unsweetened apple compote
  • 100gm aloe vera syrup
  • 30g ground almonds and hazelnuts
  • 40 gm dark chocolate chips
  • Prepare

Start by preheating the oven to 6 or 7 degrees. In a skillet, toast the hazelnuts and almonds. Build them without burning them!

Then, in a saucepan, heat the agave syrup with the coconut oil.

Put the oats in a bowl before adding the coconut oil and mix well. Add almonds, hazelnuts and chocolate. Keep mixing.

Next, choose a square or rectangular mold to put the dough in, which you will flatten with a spoon.

Bake everything for twenty minutes before taking out the mold to cut into regular bars. Put the tray back in the oven for ten minutes.

Remove the preparation from the oven and store the bars in an airtight container.

* Suggested recipe from Natura Force

Sweet Potato Flour Pancakes

Sweet potatoes are a favorite of bodybuilders and other athletes who control their weight and want to eat healthy. This tuber is full of fiber, protein, vitamins (A, B, C), minerals (calcium, potassium, magnesium) and trace elements (iron, zinc, manganese).

Above all, this sweet-tasting carbohydrate food has a low glycemic index, that is, a slow rate of absorption of carbohydrates in it, which provides a long-term source of energy for athletes and prevents the body from hoarding. Gluten-free sweet potato flour is also a good alternative to wheat flour for those who are intolerant of this protein.

There are many reasons to salivate more than this recipe for sweet potato flour pancakes. Perfect to start your sports day!

Ingredients (for two people)

150 grams sweet potato flour

20 cl of milk (cow's milk or vegetable milk)

1 teaspoon yeast or ½ teaspoon baking soda

20g melted butter or coconut oil (or vegetable equivalent)

1 egg (or vegetable equivalent)

25 grams brown sugar

a pinch of salt


In a bowl, mix the flour, baking powder, sugar and salt before setting it aside. In another bowl, mix the milk with the melted butter and eggs or their equivalent.

Mix the contents of the two bowls, taking care to mix until a homogeneous dough is obtained.

Next, heat a frying pan that has been previously greased with a little oil. Sponge up the excess oil before applying a scoop of the mixture. Make sure the pan is hot so the pancake doesn't stick.

Cook until small bubbles appear on the pancake. Count about one minute of cooking per side, or two minutes in total.

Flip the pie once the first side is cooked. It should be golden brown. Then repeat this process until all the dough is used.

To enjoy an accompaniment of your choice: seasonal fruit, agave syrup in a healthier version, or with cream, sugar, jam, maple syrup or caramel in a more gourmet version.


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