Posts Tagged ‘protein sources’

“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?