The majority of people who want to gain muscle are accustomed to eating typical snacks that include added protein. After all, protein-based recipes like protein pudding and protein cookie dough are popular on both TikTok and Instagram. Therefore, it should not come as a surprise that protein chips have been on the market, offering a chip substitute for individuals who desire the advantages of protein.
These Dorito-like chips, which resemble tortilla chips in shape and flavoring, contain a lot of protein per serving. Learn more about protein chips in the paragraphs that follow, including whether or not they are genuinely healthy, who should try them, and what you might gain from putting the crispy crisps in your diet.
WHAT EXACTLY ARE PROTEIN CHIPS? You’re thinking you’re eating protein chips, but you’re not. Reda Elmardi, R.D., C.S.C.S., creator of The Gym Goat , a strength and conditioning coach, describes it as a bite-sized snack that has more protein than a typical bag of chips. Protein chips, which are sold in supplement shops and gyms, are much richer in protein than the chips you’d generally find in a sandwich shop or cafeteria. For instance, depending on the brand, one serving of protein chips comprises approximately 10 to 19 grams grams of protein. However, A bag of Lay’s Classic Potato Chips have 2 grams of protein.
Depending on the brand and flavor, these chips can have a variety of flavors. Popular choices like Quest chips come in tastes like loaded taco, nacho cheese, and cheddar and sour cream, to name a few. Protein chips are produced by AA5, AA6, AA7, and AA8.
PROTEIN CHIPS: ARE They Healthy? The days of categorizing foods as either being “healthy” or “unhealthy” in black and white are long gone. According to Bonnie Taub-Dix, R.D.N., developer of the website Better Than Dieting and author of The Gym Goat 0, whether or not anything is healthy ultimately relies on how much you’re eating and your own needs.
To begin with, according to Taub-Dix, “any chip can be incorporated into a balanced diet.” How much you eat will determine. Moderation is essential when it comes to your health, she explains.
Second, depending on your total diet, protein chips may be a better or worse choice than some other types of snacks. Protein chips are undoubtedly a better choice than a bag of Doritos, which have about one-tenth the amount of protein, if, for example, you struggle to acquire enough protein in your diet. (As a point of reference, The Gym Goat 1 states that a 2,000 calorie diet calls for 46 grams of protein day.) There are better options if you already get enough protein but need to eat more vitamins and minerals because protein chips don’t have nearly as many micronutrients as a fruit salad or veggie tray.
It’s beneficial to concentrate on whether your connection with food is generally healthy. According to a recent article in Shape, having a healthy relationship with food might entail viewing foods (like protein chips) as a source of comfort and nutrients rather than feeling guilty or embarrassment about your choices.
PROTEIN CHIPS’ BENEFITS Because they are so high in protein, protein chips have a number of nutritional advantages.
MAY AID IN POST-WORKOUT REHABILITATION Your body requires a combination of protein and carbohydrates to help muscle repair after a workout, especially strength training. Why? According to Taub-Dix, your body uses the glycogen (a type of carbohydrate) that is stored in your muscles as energy during exercise. She claims that, assuming you worked hard, your muscles will be depleted of glycogen and covered in microtears when you finish the last rep and stride.
A post-workout snack that is rich in both carbohydrates and protein replenishes your muscles’ glycogen stores and provides them with the nutrients they need to heal. According to Taub-Dix, your body may break down proteins into small pieces known as amino acids, which aid in the restoration of torn muscle fibers in a manner similar to how Gorilla Glue restores a broken chair.
It’s important to note, The Gym Goat 2, that the ideal post-workout snack provides protein and carbohydrates in a 3:1 or 4:1 ratio, which is not the case with most protein chips. According to Taub-Dix, “These protein snacks have very, very little carbohydrates but a lot of protein.” For instance, The Gym Goat 3 contains only 5 grams of carbohydrates compared to 19 grams of protein. To improve your post-workout recuperation, Taub-Dix advises pairing the chips with a carb-rich snack like a banana, dried mango, or toast.
SUPPORTS KEY HUMAN PERFORMANCES To be clear, protein is necessary even if you don’t exercise. According to Taub-Dix, protein stimulates wound healing, produces and regulates hormones, and keeps blood sugar levels steady. According to Elmardi, inadequate protein intake can result in issues with the skin, hair, and nails, as well as a higher chance of injury and slower healing. It can also cause overall weakness and weariness.
In terms of how much protein you require, experts often advise consuming no less than.5 grams of protein per pound of bodyweight if you are sedentary and around.75 grams of protein per pound of bodyweight if you are active. As a result, if you weigh 200 pounds, you should strive to eat 100 to 150 grams of protein every day.
Taub-Dix claims that while though 20 grams of protein from protein chips may not seem like a big chunk of your daily requirement, it actually is. To get a sense of how much protein that truly is, she advises comparing it to the protein included in three eggs or a 3-ounce chicken cutlet.
CAN SUPPORT GOALS FOR WEIGHT MAINTENANCE Protein chips may be a smart snack choice for you if you need to lose weight or are attempting to maintain a healthy weight, suggests Elmardi. Although they have a similar texture and flavor to conventional chips, they are higher in protein, vitamins, and minerals. Additionally, Elmardi notes that because they contain protein, they will be more full than other chips and crispy snacks. When you’re full, you’re less likely to eat more servings or snacks, which might help you keep your weight in check.
WHO SHOULD EAT PROTEIN CHIPS AND WHO SHOULDN’T? Meatheads and snack queens are the main target markets for protein chips. But ultimately, someone who is very conscious of their daily protein consumption or who like crunchy snacks may find the chips to their liking.
It’s important to remember that some dietary restrictions may prevent some people from eating protein chips. The protein in many of these protein chips—like Wholesome Provisions and Quest chips, for instance—comes from whey protein isolate, a dairy product. Anyone who is lactose intolerant will have trouble using whey protein isolate, according to Taub-Dix. After consuming a bag, even someone with a slight milk sensitivity can find themselves spending the entire day in the bathroom. Many protein chip alternatives contain whey protein isolate, making them inappropriate for vegans who cannot consume animal-based goods.
According to Taub-Dix, if you have to avoid milk and milk products for whatever reason, seek for a plant-based protein chip. For instance, PopCorners Flex Protein Crisps are a vegan choice that source their protein from soy protein concentrate. The Gym Goat 4, meanwhile, consumes pea protein for their protein needs. Just keep in mind that both of these plant-based options only have 10 grams of protein, which is roughly half as much protein as other protein chips but still a significant amount compared to the normal chip.
All things considered, protein chips can be a beneficial addition to your diet, especially if you struggle to get enough protein in your diet each day. It can also meet your needs if your major priority is to discover a portable, salty, and crunchy snack alternative.