Dietitians and Personal Trainers Agree—This Snack Is Fantastic for Maintaining Muscle Mass

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Strained (Greek-style) yogurt is a high-protein snack that can support muscle maintenance.

• Its protein, calcium and other nutrients make it a nutrient-dense snack choice.

• Prioritize strength training and a variety of protein-rich foods, too.

If you’re looking to build and maintain muscle mass, eating a variety of protein-rich foods is a must. But meeting your protein needs can feel challenging, especially with demanding schedules that leave little time for food prep.

This may have you looking for convenient ways to add in extra protein throughout your day. Sure, protein shakes and powders can help, but they don’t have to be your first choice. High-protein snacks can be an easy (and delicious) way to help you meet your protein goals.

But which protein snack is the best for maintaining muscle mass? We spoke with registered dietitians and personal trainers to get their top choice. Their pick? Strained (Greek-style) yogurt. Here’s why.

It Contains High-Quality Protein

Touted for its high-quality protein, strained (Greek-style) yogurt is a go-to when it comes to snacking for maintaining muscle mass. “Greek yogurt packs 15 to 20 grams of protein per single-serve container, roughly double [that of] regular yogurt, since straining removes much of the liquid whey and concentrates the protein,” says Katie Hake RDN, LD, CPT.

“That protein is about 80% casein and 20% whey; casein digests slowly, feeding amino acids into the bloodstream over hours (great for a bedtime or between-meals snack), while whey digests fast and delivers a quicker amino acid spike,” Hake continues. This combination of proteins found in yogurt has been shown in research to promote muscle growth and strength when paired with a strength-training program.

Another important part of muscle growth and repair is eating a high-quality protein that delivers enough leucine. “Leucine is an essential amino acid that plays an important role in stimulating muscle protein synthesis,” says Nikki Gleason, M.S., RDN, CPT. “Greek yogurt provides all nine essential amino acids, including leucine, making it a high-quality, complete protein source.”

It’s Nutrient-Dense

Beyond protein, strained (Greek-style) yogurt offers a variety of important nutrients for muscle and bone health.

“Greek yogurt can also contribute important nutrients such as calcium and, in some products, vitamin D, which are important for maintaining strong bones,” says Gleason. One cup of strained (Greek-style) yogurt has approximately 272 milligrams of calcium, or around 21% of the Daily Value. It’s also a source of vitamin B12, which may be especially relevant to muscle function in older adults. A 1-cup serving provides around 72% of the DV for vitamin B12, making it a meaningful source.

It’s Versatile

There are many ways to enjoy strained (Greek-style) yogurt as a snack. You can eat it on-the-go, straight from a single-serve container or use it as the base to a yogurt bowl or parfait.

Ideally, opt for plain, unsweetened yogurt, which keeps added sugars in check. To boost flavor and nutrition, try adding toppings or mixing in additional ingredients. “I like using Greek yogurt as a base and adding ingredients that provide carbohydrates, fiber, healthy fats and flavor boosters,” shares Gleason. “This makes it easy to customize the snack based on your nutrition needs, activity level and cravings.”

“Adding fruit, honey, granola, chopped nuts, nut butter or a little chocolate can make it far more enjoyable,” says Michael Ulloa, B.Sc., CPT. “You could also blend it into a smoothie or mix in cocoa powder and fruit for a simple dessert.”

Ulloa also recommends it as a savory snack if you prefer that to sweet additions. “Greek yogurt can be mixed with herbs, garlic or spices and used as a dip for vegetables, pita bread or crackers.”

“Rotating flavors such as cinnamon, cocoa, vanilla or savory add-ins like cucumber and everything-bagel seasoning can keep it from feeling repetitive as a daily snack,” adds Hake.

The most important thing to remember is to make your snack enjoyable. “A snack you genuinely enjoy and eat regularly is much more useful than the supposedly ‘perfect’ option left sitting in the fridge,” says Ulloa.

Other High-Protein Snacks

If you’re not a fan of strained (Greek-style) yogurt or just want to add variety to your snack selection, there are plenty of other convenient options.

• Cottage Cheese: This is a high-protein choice that can easily be swapped in place of strained (Greek-style) yogurt. “Another slow-digesting, casein-rich option, good plain with fruit or savory with tomato and pepper is a solid bedtime snack,” says Hake.

• Edamame: Edamame is a good choice if you prefer a plant-based protein that’s convenient and also rich in fiber.

• Canned or Pouched Tuna or Salmon: Fish is a nutrient-dense choice that delivers high-quality protein and omega-3 fatty acids. Try adding it to toast or crackers, mixing it into a dip or making tuna or salmon cakes.

• Apple, Nut Butter & Hemp Seeds: “One of my favorite simple combinations,” says Gleason. “The apple provides carbohydrates and fiber, while nut butter and hemp seeds add protein and healthy fats, making this a satisfying and balanced snack.”

• Protein Shakes or Powders: Many protein shakes and powders are high in protein and convenient for on-the-go eating. If you’re choosing a protein supplement for a snack, be sure to pick one that undergoes independent testing to ensure purity and quality.

“I usually encourage people to build snacks around foods they already enjoy rather than treating protein as another dietary rule they have to follow,” says Ulloa. “It can be as simple as adding yogurt to fruit, cheese to crackers, or milk to a smoothie. Those small additions across the day can make meeting your overall protein needs much easier.”

Our Expert Take

Dietitians and personal trainers recommend strained (Greek-style) yogurt as a protein-rich snack for supporting muscle maintenance. It’s packed with high-quality protein, rich in other nutrients and can be enjoyed on its own or added to a variety of dishes.

While strained (Greek-style) yogurt is a convenient, nutrient-rich snack, remember to prioritize a variety of protein-rich foods throughout the day to help meet your needs. This, paired with strength training, is the key to building and maintaining those precious muscles.

Read the original article on EatingWell