What You Should Know About Protein
The secret to a sleek, toned, fit body is……..
Most active women don’t intake the proper amount of protein.
Protein is the most important macronutrient when trying to build lean muscle. Women are guilty of counting calories over nutrients when feeding their bodies, a plate of chicken with green veggies will have more calories than 2 cubes of cheese and 3 rice cakes, but which is more nutrient dense??? The chicken (protein) and veggies is what will take your body further when talking about results. If you are working out in the gym 3 times a week and aren’t feeding your muscles after breaking them down, how are they going to grow??? There is a lot of hype out in the media about protein. But what’s the right amount of protein? 1.0 -1.5 grams of protein for every pound of body weight, depending on how active you are is a good range to stick to for protein consumption. So stop counting those calories ladies and start focusing more on the kind of foods you’re feeding your body. Include a protein source with all your meals, especially your main meals; breakfast, lunch and dinner.
The best protein sources are….???
You can’t go wrong with consuming lean meats, especially white meat!
* Boneless skinless chicken breasts
*Turkey (lean ground turkey is fine)
* Egg whites
*Tofu, veggie patties
* Fish (tuna, tilapia are the best!)
* Extra lean ground beef or steak (once or twice a week only)
Investing in a food scale is a great idea! How else are you going to know you’re getting the appropriate grams of protein with all your meals..?
You’ll get more out of your workouts if you include a protein shake afterwards.
You don’t have to be a bodybuilder to include a protein supplement in your daily routine. Your muscles are like sponges 30-60 minutes post-workout, whether you’ve been doing cardio or weight-training. Research has shown that drinking a recovery shake during the prime window after working out assists with repair and rebuilding of the muscle tissue. This way your sore for shorter periods of time, and you increase your lean muscle mass production.
Just because protein is good for you doesn’t mean you can add whatever you want to it!
Do not smother your meat with cheeses, cream, high calorie sauces. Some may say “I just don’t like the bland taste of healthy.” Well I say “Nothing tastes as good as healthy feels”. It’s up to you how you view your diet. Adding salt-free or low-sodium fat-free condiments (ex: Mrs. Dash, Walden Farms dressings and sauces, garlic powder, ginger, pepper) are all better alternatives, and still add flavor to your cooking, while keeping your dishes healthy.
Healthy PROTEIN Recipes
#1 Low Carb Spaghetti Squash with Chicken & Broccoli
* 1 whole squash
* 1/2 lb. boneless chicken breast
* 1/2 tbsp of garlic powder and pepper for taste
* 1 tbsp of extra virgin olive oil
* 1/2 white onion
Set the oven to 350 degrees. Cut the squash in half, long ways and scoop out seeds of each half. Bake the squash for 45 minutes. Cut the chicken breast into long strips, slice the onion and chop the raw broccoli. Over medium heat, golden the chicken in a skillet with extra virgin olive oil. When chicken is cooked, remove chicken from skillet, and add the onion and broccoli. Add garlic and pepper for flavor and let simmer for 2 minutes over medium heat. Once squash is done cooking, use a fork and rake the center, creating the spaghetti strands. Fill each squash with the chicken and vegetable mixture.
“Squash – Spaghetti Baked”
1 Serving = 1 cup
|Total Fat||0 g||Potassium||0 mg|
|Saturated||0 g||Total Carbs||10 g|
|Polyunsaturated||0 g||Dietary Fiber||2 g|
|Monounsaturated||0 g||Sugars||3 g|
|Trans||0 g||Protein||1 g|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
#2 Protein Oatmeal Pancake
*1/4 cup old-fashioned oatmeal
*4-6 egg whites
*1.5 tablespoons Splenda sugar substitute
* 1/2 teaspoon cinnamon
*1/2 teaspoon vanilla extract
Blend all ingredients in blender or with hand blender on a low speed just until everything is blended. Then pour in med/large pan (heated to medium with Pam spray). Let cook until bubble form on top and start to pop to form open holes (usually 5 minutes). Flip and let cook another 3 minutes. (Makes one large pancake.)