The Power of Protein: Snack Smart for Better Health

Posted On Mar 10, 2025 By BowFlex Insider Team

brussels sprouts, broccoli, bell peppers, tomatoes, figs, chickpeas, asparagus and celery

If you've been on wellness side of social media recently, you've likely seen influencers and experts alike emphasizing the importance of protein. While high-protein diets have gained popularity in recent years, there are plenty of valid reasons why this essential macronutrient deserves attention.

Wondering if you're consuming enough protein in the day? Looking for some protein-packed snack inspiration? Read on as we explore the power of protein.

What is Protein & Why it's Essential

Protein, one of the body's three essential macronutrients, plays a critical role in building and repairing tissues, supporting immune function, and keeping you feeling full. Here's how:

  • Protein is made of amino acids, the building blocks of muscle, which are essential to muscle repair. When you exercise, your muscle cells start to break down and consuming protein helps repair this damage.
  • It helps with satiety (aka feeling full). High-protein foods can help keep you full for longer, reducing overeating or mindless snacking on less healthy options that don't properly fuel your body.
  • Protein can also contribute to the production of antibodies and hormones, keeping your immune system strong and your body in balance.
blend of nuts in a cup

So, How Much Protein Do You Actually Need?

The amount of protein you should consume each day depends on a variety of factors, including your age, activity level, and overall health goals.

Current dietary guidelines for Americans recommend a minimum of 46 grams of protein per day for adult women (55-110 grams per day for regular exercisers) and 56 grams of protein for adult men (65-120 grams per day for regular exercisers). This is based on the current Recommended Dietary Allowance (RDA) for protein, according to the USDA, which is 0.8 to 1 grams of protein per kilogram of body weight, depending on your activity level.

Are You Making These Common Mistakes with Protein Consumption?

With so much information about protein circulating online right now, it can feel a little overwhelming. In order to maximize the benefits of this vital micronutrient, be mindful of common mistakes people often make with protein consumption:

  • Relying too much on supplements. While protein powders and bars can be a convenient way to boost your protein intake, whole food sources of protein (think: eggs, lentils and beans, cottage cheese, and chicken) offer a broader range of nutrients and fiber.
  • Not eating enough (or too much) protein — many people underestimate how much protein they need, which can lead to muscle loss, fatigue, and poor recovery from workouts. On the flip side, consuming excessive protein can put unnecessary strain on your kidneys and displace other important nutrients from your diet.
  • Ignoring plant protein. When we think of protein, we often think of meat and animal products, which are typically higher in protein, but don't forget about plant-based protein, too! Nuts, beans, rice, oatmeal, and vegetables like peas and broccoli are all protein-rich, as well as high in fiber, vitamins, minerals, and other important nutrients.

High Protein Snack Ideas

Smart snacking can help supplement the protein you're getting in during your main meals, while preventing energy crashes and sugar cravings. Here are some of our favorite high-protein snack options:

  • Greek yogurt with nuts and berries (includes 15-20g of protein)
  • Baked oatmeal (includes 13-17g of protein per serving)
  • Cottage cheese with pineapple or honey (includes 14-18g of protein)
  • Hard boiled eggs (6g of protein per egg)
  • Chickpeas — roasted or blended into hummus (7-10g of protein per serving)
  • Peanut butter with apple slices (8-10g of protein)
man smilling during a workout

Why Protein is Essential for Your Fitness Routine

As we explored earlier, protein is an essential macronutrient for everyone — and especially important when you have an active fitness routine.

Exercise causes microscopic tears in your muscle fibers, which protein helps to repair and strengthen. It also preserves lean muscle mass, ensuring that fat (rather than muscle) is burned while exercising.

Additionally, consuming protein after a workout replenishes your amino acid levels, which can minimize post-workout soreness and even speed up recovery.

To maximize the benefits of protein for fitness, experts recommend you aim to consume high-quality protein within 30-60 minutes after your workout to optimize muscle repair and recovery.

Need some fitness inspiration? Get excited: we post workout tips and wellness advice on our blog every week. Check it out:

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