A lot of people aiming to build muscle are familiar with protein-packed twists on classic snacks. You have probably seen everything from protein pudding to protein cookie dough trending on TikTok and Instagram. So, it is no surprise that protein chips have also made their debut, offering up a crunchy alternative for those looking to boost their protein intake.
These chips usually resemble tortilla chips and come in flavors similar to Doritos, packing a hefty protein punch in each serving. Nowadays, there are many different brands, meaning you have a lot of options. However, before you decide to include them in your diet as a snack, you need to understand what you actually choose to consume.
So, let’s dive into the world of protein chips and figure out whether they are actually healthy. In this blog, we will discuss the potential benefits of protein chips and the advantages of snacking on them. After reading, you will be able to decide whether this is a snack worth considering.
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What Are Protein Chips?
Since typical snacks can often be unhealthy, it is crucial to explore healthier options. That is why some research focused on creating legume-based chips as a nutritious snack alternative and evaluating their nutritional value and taste. And the results are pretty satisfying! So, nowadays, there are different options for protein chips for those who want healthy snack alternatives!
More precisely, protein chips are like your usual potato chips, but with a healthier twist. Instead of the typical starch, these snacks are crafted from ingredients that are rich in protein. You can find them made from all sorts of things, like chickpeas, beans, soy, cheese, lentils, and even some types of edible insects!
This shift not only gives you that satisfying crunch but also boosts the protein content significantly compared to traditional chips.
For those who are active, work out regularly, or simply want to up their protein game without giving up on snacking, protein chips can be a great choice. They allow you to enjoy a tasty treat while still keeping your nutrition in check.
Plus, there are often some unique flavors and variations available, making it fun to find your favorite!
Protein Chips Benefits
Protein chips come with a lot of nutritional benefits, primarily due to their protein content. That is why they can be a good option for people who are looking for protein snack ideas, especially those with specific fitness goals.
If you decide to include protein chips in your diet, here are the potential benefits you can take into account.
1. They Can Provide Body Function Support
Many people believe that protein intake is important for those who work out and regularly hit the gym. However, the truth is that protein is still essential for everyone, regardless of their activity levels.
It plays a vital role in stabilizing blood sugar levels, managing hormones, and facilitating wound healing. Not getting enough protein can lead to a range of issues, from skin and hair problems to an increased chance of injuries and slower healing times, plus overall fatigue and weakness.
A general guideline is to aim for around 0.75 grams of protein for every pound of body weight if you are active, and at least 0.5 grams if you are less active. That said, if you weigh 200 pounds, you should intake roughly 100 to 150 grams of protein each day.
Most protein chips come with 20 grams of protein. So, the 20 grams you get from a serving of protein chips might not seem like too much, but it actually is significant. However, you should always remember to read labels and see what else you consume along with the dose of protein. Going for healthy nutrients is essential if you want real results!
2. They Can Provide Support for Post-Workout Recovery
One of the key advantages of high protein chips is their ability to aid in post-workout recovery. After a workout, especially one that involves strength training, your body craves a mix of protein and carbohydrates to effectively recover.
During your exercise session, your body uses stored glycogen (which is a form of carbohydrate) found in your muscles for energy. If you have really exerted yourself, by the end of your workout, your muscles might be drained of glycogen and have tiny microtears.
This is where a post-workout snack comes into play. A combo of carbs and protein helps to replenish that glycogen while providing your muscles with the necessary resources to heal.
However, to really make the most of your recovery, you may want to consider pairing protein chips with a carb-rich snack, such as a banana, dried mango, or toast, to provide your muscles with the fuel they truly need.
3. They Can Help with Weight Maintenance Goals
If you are on a weight loss journey or simply trying to maintain a healthier weight, protein chips might be a great snack option for you. They give you a satisfying crunch and flavor similar to traditional chips, but come loaded with more vitamins, minerals, and protein.
What is more, the added protein content makes them more filling compared to regular chips and other crunchy snacks. When a snack keeps you feeling full, you are less likely to reach for extra servings or more snacks throughout the day, which can significantly help in achieving your weight maintenance goals.
So, not only do protein chips satisfy your crunchy snack cravings, but they can also support your overall health and weight management efforts.
How to Include Protein Chips in a Balanced Diet?
As you can see from above, protein chips can be a great way to boost the protein in your meals, especially if your usual diet lacks it. Take a moment to think about your regular meals and see where protein chips might fit in.
For instance, if you often have salads or carb-heavy dishes without much meat or other protein-rich foods, adding some high protein chips can help you meet your protein needs. On the other hand, if you already get plenty of protein in your diet, it might not be necessary to include the chips.
And remember, protein chips are not meant to replace meals, so stick to the recommended serving size - usually just one bag. Eating multiple bags at once is not ideal unless your protein requirements really warrant it. Too much protein can be just as problematic as not getting enough.
In other words, even though protein chips come with some health perks, it is essential to eat them in moderation as part of a healthy diet. Here are a couple of tips for using protein chips wisely:
Moderation is Key: Like any snack, try to enjoy protein chips in moderation. They may have their benefits, but they are still processed and can pack in calories.
Pair with Meals: Instead of munching on them alone, consider adding protein chips to a more balanced meal. For example, you could pair them with fresh veggies, hummus, and some fruit to create a well-rounded dish.
Are Protein Chips Suitable for Everyone?
Protein chips are typically aimed at gym enthusiasts and snack lovers, but really, anyone who is mindful of their protein intake or enjoys crunchy snacks could give them a try.
It is important to consider, though, that protein chips might not be the best choice for everyone due to various dietary restrictions. For instance, many brands use whey protein isolate, which comes from milk.
According to experts, this could be an issue for those who are lactose intolerant. Even someone with a mild reaction to milk might end up having a rough day after snacking on these kinds of chips. And of course, since whey is animal-based, these chips will not work for vegans.
So, if you are avoiding dairy and animal-based products, look for plant-based protein chips instead. For example, there are brands that use soy protein concentrate or get their protein from peas.
However, you should remember to always read labels and see what is in a product you intend to buy. In short, there are items on the market that contain protein but may include other unhealthy ingredients. So, your protein chips might end up being unhealthy and bring you the opposite results of what you expect.
Alternatives to Protein Chips
If chips aren’t your thing, but you still want something to include high protein snacks in between meals, there are healthy alternatives.
1. Apple Slices with Nut Butter
Apple slices with nut butter make for a fantastic snack that is both healthy and delicious! Just slice up an apple and dip it into your favorite nut butter - options like almond, peanut, or cashew butter work great. Unlike processed snacks like potato chips, this one is completely unprocessed and made from real food.
Moreover, not only are apples packed with healthy carbohydrates and fiber, but the nut butter adds in some healthy fats and protein, so it is sure to keep you satisfied and energized.
Plus, apples are a great source of vitamin C, potassium, and vitamin K. Depending on the nut you choose, nut butter can also contain vitamins and minerals like vitamin E, folate, niacin, magnesium, and zinc. It’s a win-win!
2. Roasted Chickpeas
Roasted chickpeas are a fantastic, healthier option to chips because they are packed with healthy fats, fiber, and protein. You can either whip up your own batch or grab a pre-packaged version from the store.
What is great is that they are just as convenient as regular chips! If you decide to make them yourself, you can prepare a big batch in advance for easy snacking. Just roast some chickpeas in olive oil and keep them in a cool place.
3. Energy Bites
Energy bites are a delicious and easy snack you can make by combining ingredients like nut butter, oats, and seeds, and then rolling them into small balls. The best part is that there is no baking required! You can prepare a batch ahead of time, so you always have a quick, grab-and-go snack on hand. Just like chips!
If you are into adding protein powder to your meals, you should give pumpkin spice energy balls a try. They come with protein powder, dates, coconut, and flaxseed meal, giving you about 9 grams of protein in each serving. Our MuscleTech protein supplements work perfectly for this recipe, ensuring your protein energy balls are both healthy and nutritious.
Another great option to consider is matcha superfood energy bites. They are made with pecans, matcha powder, protein powder, and dates, and each bite gives you around 4 grams of protein.
4. Cheesy Popcorn
Popcorn is a tasty and nutritious snack that packs a bunch of benefits. It is loaded with B vitamins, magnesium, phosphorus, zinc, and manganese. Plus, it has around 4 grams of fiber in every ounce (about 28 grams).
Interestingly, some studies show that popcorn can help keep you feeling full. In one small study from 2012, people who snacked on popcorn ended up feeling less hungry and ate less overall compared to those munching on potato chips.
However, popcorn is not particularly high in protein. If you want to boost its protein content, you can sprinkle some nutritional yeast on top. It adds about 3 grams of protein for every two tablespoons and gives the popcorn a nice cheesy flavor!
For a delicious “cheesy” popcorn treat, just mix together 3 cups of popcorn, 2 tablespoons of nutritional yeast, and a little pinch of salt. Enjoy your snack!
Over to You
As you can see, protein chips can be a great way to boost your protein intake, especially if you struggle to get enough in your diet. Plus, if you are looking for a high protein snack that is easy to take on the go and has that satisfying salty, crunchy texture, they definitely fit the bill. But, if you are not a fan of protein chips, there are plenty of alternatives out there that can help you meet your snacking needs while still being nutritious.
