Keeping your blood sugar level throughout the day helps reduce your risk of insulin sensitivity, decreasing the likelihood you will prematurely develop diabetes and become overweight. High protein and low carbohydrate snacks take a longer time to digest compared to carb-rich snacks, holding you over better until your next meal. These snacks stimulate a smaller production of insulin in your body, a fat-storing hormone, and a greater production of glucagon, a fat-burning hormone, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal."
Step 1
Pair 1cup of low fat cottage cheese with ½ cup of fresh raspberries for a high protein, low carbohydrate snack. This duo contains 190 calories, 24 g of protein and 15 g of carbs; fifty-one percent of the calories are from protein and 32 percent are from carbs. Measure the cottage cheese into small containers then top with the raspberries. Make two to three of these snacks to quickly pack throughout the week.
Step 2
Whip up a small protein shake using 1 cup of semi-frozen skim milk, 2 tbsp. of chopped walnuts and 1 scoop of protein powder. Drink this low-carb shake as a pre-workout snack, enhancing muscle protein synthesis, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the "Strength and Conditioning Journal." This snack has 310 calories, nearly 35 g of protein and 17 g of carbs; 45percent of the calories are from protein and 22 percent are from carbs.
Step 3
Make a tuna and carrot dip for a high protein and low carb snack. Mix together 2 ½ oz. of canned tuna, 1 tbsp. light mayonnaise, 2 tbsp. light sour cream, and ½ tsp. dill relish. Season the tuna salad to taste with garlic powder, salt and black pepper. Peel a large carrot or measure a ½ cup of baby carrots. Dip the carrots in the tuna salad. This snack has 200 calories with nearly 20 g of protein and 12 g of carbs; thirty-nine percent of the calories are from protein and 24 percent from carbs.
Step 4
Wrap 3 oz. of leftover grilled steak strips in an 8-inch multigrain, low-carb tortilla for a quick snack. Enjoy this high in protein and high in iron duo at 235 calories with 30 g of protein and 11 g of carbs; 51 percent of the calories are from protein and 19 percent are from carbs.
Tips and Warnings
- Beef or tuna jerky made with minimal sugars are also high in protein and low in carbs.
- Consuming high protein, low carb snacks can decrease your fitness and athletic performance.
Things You'll Need
- Cottage cheese
- Raspberries
- Skim milk
- Protein powder
- Walnuts
- Canned tuna
- Light mayo
- Light sour cream
- Dill relish
- Garlic powder
- Salt and pepper
- Low-carb tortilla
- Grilled steak strips
References
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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