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. To get you off to a great start in
the morning, I’ve rounded up a week’s worth of protein-rich recipes for
breakfast — from omelets to smoothies, there’s sure to be something
that pleases everyone.
