Protein is the muscle powerhouse. It’s an essential macronutrient that repairs muscles after they’ve been broken down. Without adequate protein, the body cannot repair itself and muscle depletion would prevail.
The RDA of protein for adults is 50-63 grams. However, most people feel best after they’ve individualized their protein intake. Bodybuilders usually fare better with higher protein intakes of 1- 1.5 grams per pound of bodyweight. Endurance athletes may require far less than this amount.
Regardless of specific requirements, fitting protein in daily meals becomes much easier when food options open up. Chicken, lean cuts of beef, and fish are common elements of many bodybuilders’ menus. However, those seeking to break the dietary monotony or for vegetarian athletes, the following foods can offer choices and relief from a ho-hum diet.
Fage
This little known food is a Greek yogurt. It’s a whole, natural food and is a protein powerhouse. Each 1 cup serving has 22 grams of protein. It has barely any flavor by itself, just a smooth creamy texture. A quick convenient way to enjoy fage is with a little frozen fruit and a few drops of stevia.
Whole Food Powders
Whey protein powders are prevalent in the fitness world. Many people are unaware, though, that rich, delicious whole food protein powders are on the market. Hemp, pea, rice and chia protein are highly nutritious, easily digestible, and a welcome alternative to whey. It’s a tasty treat whether used as a stand alone shake, added to oatmeal, or blended with egg whites as frozen popsicles.
Egg Whites
Egg whites are a very versatile, quick protein staple. With 24 grams of protein per one cup serving and no fat, it’s a food that everyone should make room for in their diet. Although commonly eaten in omelet form, there are many other ways to enjoy egg whites. If using pasteurized egg whites, they don’t need to be cooked. They can be mixed with juice or fruit and blended into a shake, or they can be mixed with cocoa and a sweetener and frozen into chocolate pops. Or, simply sautéing them with veggies and served on top of a whole grain is delicious.
Cottage Cheese
This handy food is another protein source that requires no prepping, no cooking, and can be enjoyed numerous ways. It offers 24 grams of protein per one cup serving with low fat versions available. It can be mixed with fruit to satisfy the sweet tooth. If a savory treat is preferred, it can be mixed with herbs and shredded wheat, used as a salad topping, or even mixed into a favorite grain.
For lifelong health and notable strength, sufficient protein must be a part of a daily diet. No diet need suffer from lack of variety. These new food combinations can spice up any meal!
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