“Now, go eat something good. Something with protein.”
That’s my barbell strength class instructors’ parting orders. So as I put my equipment away, I contemplate “something good with protein.” Something different than the familiar whey protein shake re-fuel.
The Mayo Foundation for Medical Education and Research (MFMER) puts one food source on its list of protein sources and fat sources, saying:
Eat after your workout
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.
Protein and fats: Important, but not your body’s top fuel choice
Protein isn’t your body’s food of choice for fueling exercise, but it does play a role in muscle repair and growth. Most people can easily get the protein they need from food sources and don’t need additional protein supplements. Good protein sources include:
- Meat
- Dairy
- Nuts
Fat is an important, although smaller, part of your diet. Fats, as well as carbohydrates, can provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as vegetable oils, fatty fish and nuts.
See? Nuts made both lists!
Like peanuts, sunflower seeds are high in “good fat” that helps prevent heart disease. Sunflower seeds are also rich in phytosterols, believed to reduce cholesterol. And they give you antioxidant power in Vitamin E and magnesium for stronger bones. SunButter® has the same amount of fat, sugar and cholesterol as peanut butter. SunButter® has a tad less sodium. Key stat: Both have 7 g of protein in a 2 Tbsp. serving.
Cross eat while you cross train
I’m not a nutritionist or personal trainer, but I know that changing up protein sources is like changing up workouts. A little peanut butter, a little cardio; a little SunButter®, a little strength work.
Peanut-free protein sources
Some ideas from my nut-free barbell classmates to balance your protein sources:
- SunButter® shake: Yogurt (frozen or vanilla fat-free), skim milk, SunButter® and a banana is my concoction of choice. Compared to peanut butter, the SunButter® takes a bit longer to blend and the shake doesn’t end up as thick
- SunButter® on toast, banana on the side
- SunButter® on crackers with big glass of milk
Sounds like “good with protein” to me.
We’d love to hear what you eat after a strength workout. What’s your protein source?
Releated posts:
Summer Fun with SunButter Smoothies
Hello. I’m Kristin and I’m the “mama” behind the STUFT mama blog. Along with being a self-confessed SunButter addict, I love to experiment in the kitchen and create healthy meals that will please the whole family. Summer is a perfect time for smoothies. Over here at the STUFT house, I make nutritious smoothies on a daily basis to make sure everyone’s getting their fruits and vegetables. I’m sure you know it’s not always easy to impress the picky toddler (or the picky husband), but I’ve managed to come up with some delicious smoothies that knock my boys’ socks (and shirts, apparently) off.
Nut butters and healthy eating
The path to healthy eating need not be flavor-barren. Nut butters can be a good source of protein and healthy fats if you’re aiming for healthy eating in 2011 through one of these approaches: Paleo Diet Eat-Clean Diet Raw Food Diet Steering clear of empty calories Nut butters and seed spreads like SunButter® are still high in total fat, yet they nicely supplement diets as a vegetarian protein source and good dose of healthy fats.
SunButter with diet and exercise
Growing up, I never had issues with eating. I never ate poorly; I stayed away from fast food, soda and most candy. I played multiple sports so I never had to think about calories. I ate what I wanted without regrets. Balancing diet and exercise However, my relationship with food changed this past summer. I gained five pounds in a month (after losing 10 pounds in a semester due to stress), and I started to become obsessed with calories and working out. I started to fear foods like peanut butter, egg yolks and nuts of any kind. I ran every day in the hot and humid Florida weather and cut down my calorie consumption well below the daily recommended total. I ended up losing 15 pounds in less than three months.
Low glycemic index foods and SunButter
We’re fascinated by what leads people to SunButter®. Sometimes it’s an intentional quest; other times it’s an accidental, love-at-first-bite encounter. One of SunButter’s fans, Bethany, is a vibrant college student and savvy author of her own blog, The Flavor and Times. She easily admits her love for crunchy SunButter®, and it fits in with her low glycemic eating index plan and busy college-student lifestyle. We were thrilled when she agreed to share her story here on our blog. Thanks, Bethany! My mom is always reading the latest health research information. Part of that, of course, relates to nutrition. After reading some materials by well-known nutritionists and physicians like Dr. Sears, my mom went out to look for books on the low glycemic index foods diet. I went along.
Check Out This New SunButter Video
Hey SunButter® fans! SunButter has hit the airwaves again! Inspired living expert and TV host Leah Guy visits with nutritionist Inna Topiler about our favorite sunflower seed spread. Delicious and nutritious—and completely nut-free—SunButter is a great alternative for people with nut allergies. Leah and Inna talk about all SunButter varieties and give snack and recipe tips, too. Have a look and listen!
Tags: allergy-free, gluten-free, peanut butter allergies, peanut butter alternative, peanut nut allergy, sun butter, SunButter
