The best snack to maintain muscle mass

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

This may have you looking for practical ways to add 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 best for maintaining muscle mass? We spoke with dietitians and personal trainers to find out their top pick. Their choice? Drained yogurt (Greek style). Here’s why.

It contains high quality proteins

Renowned for its high-quality proteins, strained yogurt (Greek style) is a must-have snack to maintain muscle mass. “Greek yogurt contains 15 to 20 grams of protein per individual container, about double that of regular yogurt, because straining removes much of the liquid whey and concentrates the protein,” says Katie Hake RDN, LD, CPT.

“This protein is approximately 80% casein and 20% whey; casein digests slowly, fueling amino acids into the bloodstream for hours (ideal for a bedtime or between-meal snack), while whey digests quickly and provides a faster amino acid peak,” Hake continues. This combination of proteins found in yogurt has been shown in research to promote muscle growth and strength when combined with a strength training program.

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

It’s rich in nutrients

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

“Greek yogurt can also provide important nutrients such as calcium and, in some products, vitamin D, which are important for maintaining strong bones,” says Gleason. One cup of strained yogurt (Greek style) contains about 272 milligrams of calcium, or about 21 percent of the daily value. It is also a source of vitamin B12, which may be particularly important for muscle function in older adults. A one-cup serving provides about 72% of the daily value of vitamin B12, making it an important source.

It’s versatile

There are many ways to enjoy strained yogurt (Greek style) as a snack. You can eat it on the go, directly from an individual container or use it as a base for a bowl of yogurt or a parfait.

Ideally, opt for a natural, unsweetened yogurt that controls added sugars. To boost flavor and nutrition, try adding toppings or mixing in additional ingredients. “I like to use Greek yogurt as a base and add ingredients that provide carbs, fiber, healthy fats, and flavor enhancers,” shares Gleason. “This makes it easy to customize the snack based on your nutritional needs, activity level and cravings.”

“Adding fruit, honey, granola, chopped nuts, nut butter or a little chocolate can make the meal much more enjoyable,” says Michael Ulloa, BSc, CPT. “You can also mix it into a smoothie or add 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 like cinnamon, cocoa, vanilla, or savory add-ins like cucumber and everything-bagel seasoning can keep it from feeling repetitive as an everyday snack,” adds Hake.

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

Other High-Protein Snacks

If you’re not a fan of strained yogurt (Greek style) 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 replaced with strained yogurt (Greek style). “Another slow-digesting, casein-rich option, good plain with fruit or savory with tomato and pepper, makes a solid bedtime snack,” says Hake.
• Edamame: Edamame is a good choice if you prefer a convenient, fiber-rich plant-based protein.
• Canned or bagged tuna or salmon: Fish is a nutrient-dense choice that provides 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 patties.
• Apples, nut butter and hemp seeds: “One of my favorite simple combinations,” says Gleason. “The apple provides carbs and fiber, while the nut butter and hemp seeds add protein and healthy fats, making it a satisfying and balanced snack.”
• Protein shakes or powders: Many protein shakes and powders are high in protein and suitable for on-the-go consumption. If you choose a protein supplement for a snack, be sure to choose one that is independently tested to ensure purity and quality.

“I generally encourage people to make snacks from foods they already enjoy rather than thinking of protein as another dietary rule to follow,” says Ulloa. “It can be as simple as adding yogurt to fruit, cheese to crackers, or milk to a smoothie. These small additions throughout the day can make it much easier to meet your overall protein needs.”

Our expert opinion

Dietitians and personal trainers recommend strained yogurt (Greek style) as a high-protein snack to support 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 yogurt (Greek style) is a convenient and nutrient-rich snack, remember to prioritize a variety of protein-rich foods throughout the day to meet your needs. This, coupled with strength training, is the key to building and maintaining these valuable muscles.