I'm often asked how much protein one should consume, what time of the day, and what kind is best. I took some time to do more research around this, and it confirms what I've been taught over the years. Read more below. I'm also asked about snacks. "What should I eat to stay full throughout the day, and not eat so much during one meal?" I have my staples that I snack on throughout the day. But first, ALWAYS beginning your morning with breakfast! Cook a 1/2 cup of Old-Fashioned Oatmeal (not instant) and sprinkle some cinnamon and sliced almonds on top with a little fat free milk or Almond milk. Add a hard boiled egg white and a 1/2 cup of fruit on the side.
Lunch: There are many great clean eating blogs on the web for ideas, but here is one of my favorites. Ground Turkey and Quinoa - Cook up 1-2 cups of Quinoa as well as 1lb. of ground turkey (cook separately). Season the turkey with Costco's organic no-salt seasoning, pepper, cinnamon, cumin (I grab a bunch of seasonings to taste) - Keep these separate in a tupperware bowl in the fridge.
Mix into the Quinoa - Diced red onion, cranberries, almond slices, black beans, cilantro, blanched Asparagus (cut), and fat free feta cheese.
Combine the turkey and quinoa every morning to take to lunch, and bring a tablespoon of balsamic vinaigrette for some moisture and flavor if necessary.
- Brown Rice Cakes and Almond Butter or Justin's Classic Peanut Butter
- Quest Bars - 20g protein, 1g sugar a gluten free (so good, sold at Aspire)
- Hard Boiled Eggs (I eat 4-6 each day in between meals)
- Fruits/Veggies - Small Bell Peppers are so easy to snack on
- Fat Free Cottage Cheese
- Portland Juice Co. (1x/day in between a meal or with a light lunch)
- Raw Almonds (sold at Safeway in 100 calorie individual packs)
- Snap Peas
Protein: I drink a Whey Protein Shake after my workout, 1x/day. If I'm hungry at night, I'll drink a Casein protein shake. Look for shake's that are under 8g of sugar per serving. Some store-bought brands have way too much sugar. *I take Catalyst 2x's/day for Amino Acid supplementation. I really believe in this product (sold at Aspire). It's helped my muscles to look fuller and feel stronger. In terms of protein shake consumption, it really depends on your activity level. Read the links that I've provided below to help guide you.
Multi-Vitamins - Fish Oil, Multi, B-6, B-12 and Vitamin-D 5000mg
Why Supplement? Prevention Magazine: Protein is key for building and maintaing fat-burning muscle mass, and researchers have recommended consuming about 20g within an hour of workout. But a new study published in the Journal of Strength and Conditioning Research finds that hitting the 60-minute mark may not be necessary, as long as you're already getting enough of the nutrient through your diet. Aim for roughly 0.7g of protein per pound of your ideal body weight (e.g., 90g for a 130-pound woman), spread throughout the day so that you have enough in store whenever your muscles need it.
What Kind Should I Use? Webmd:
- Whey protein – this is by far the most popular and prevalent type on the market. It is derived from milk and is absorbed by the body quicker than other protein sources (high biological value) which makes it great for morning shakes on the go or peri-workout nutrition (peri-workout means before, during, and/or after a workout).
- Casein protein – this is also another popular protein source and is the other portion of the milk protein that is not used to make whey. Casein is the protein source you will also find in cottage cheese and greek yogurt. It is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake, but it is not favorable for peri-workout nutrition. Casein will satisfy your appetite and stay with you much longer than other protein sources.
- Blends - many products on the shelves use a blend, which is basically a mix of whey, casein, and egg albumen. By having the different sources combined into one powder, you get different rates of absorption and create steady flow of amino acids.
- Soy – If you are on a vegan diet, there are other high quality protein powders that you can use such as hemp or pea protein.
- Other - you can find several other protein sources such as egg white protein, hemp, pea, brown rice, and gluten. Gluten, above all, should be avoided as it is highly inflammatory to most individuals.
How Much Should you Take? More calculations on how much you should consume. FitSugar: http://www.fitsugar.com/How-Much-Protein-Should-I-Eat-165578
In Summary: You'll never see the results that you desire by working out alone. For many it can be a journey, especially if you've had poor eating habits for years. That's OK. Make small changes and try to make it your new lifestyle. So many of you have become incredibly motivated at the studio, now it's time to get motivated in your kitchen!