Have you noticed that for the last couple years PROTEIN has been the big buzzword in food and nutrition?! Typically, I’m not one to blindly follow trends, especially when it comes to how I’m fueling my body. However, I KNOW from experience that getting enough protein is important to my health and well-being – and also performance and recovery as an athlete.
So you may be wondering how much protein is enough and when should I eat it? Well, how much protein you take in depends on your size, age, gender and activity level. Because of my fairly intense fitness routine, I aim to eat about 100 grams of protein per day – that sounds like a lot, but really you’d be surprised at how quickly it all adds up. For example, a 3-oz (deck of cards size) serving of beef has about 25 grams of protein and 8-ounces of Greek yogurt has nearly that much protein too, topped with a sprinkling of chopped almonds or hemp hearts.
I bet many of y’all are already getting enough protein, most Americans do. However, the timing of protein is one area where many of us fail – it’s best to spread out your protein over the day rather than skimping through breakfast and lunch and over-consuming at dinner. Experts recommend eating 25-30 grams of protein for breakfast, lunch and dinner, along with one or two protein snacks if you have additional needs.
Consuming the optimal amount of protein at the right time helps with weight loss goals by reducing mindless snacking, building muscles after a workout and protecting muscle mass. I think this infographic sums it up nicely.
Recipes starting top left and moving clockwise.
- Triple Berry Chocolate Protein Smoothie – Blend together 1 cup milk of choice with 1 scoop chocolate protein powder, 1 tablespoon unsweetened cocoa powder, 3 packets Stevia, 1/2 cup frozen berries and ice as needed.
- Beef, Egg, Potato “Barn-Raiser” Bake
- Sweet Potato, Beef and Egg Hash
- Berry Greek Yogurt Chia Pudding
- Turkey, Spinach and Egg Breakfast Sandwich
- Sunny Side Up Egg on Green Chile Cornmeal Waffle
- Creamy Jalapeno Beef Fajita Omelet
I would love for you to join me in the 30 Day Protein Challenge, sponsored by The Beef Checkoff -(visit BeefItsWhatsForDinner.com and TXBeef.org). This informative, supportive, step-by-step 30-day plan will help you get a balanced amount of protein at each meal. You’ll learn how take control of your appetite by working your way up to eating 30 grams of protein at every meal for one month. They have lots of great recipe ideas and tools for success!
What are your favorite ways to start off the morning with protein?