Erika aka Peanutbutter Girl shares some advice on foods with protein in her blog this week.

 

Eat carbs!

Don’t eat carbs!

Eat gluten!

Don’t eat gluten!

Eat dairy!

Don’t eat dairy!

 

Ever heard of someone saying “don’t eat protein?” ithinknot.

Protein is a pretty cool thang, I’m tellin’ ya. It does nice stuff such as:

  • Helps build muscle
  • Keeps you satisfied
  • Builds and repairs tissue
  • It’s just really cool

It’s important to consume protein throughout the day, but it’s even more vital to consume it after physical activity. After a workout, your muscles will be depleted, tired, and sore. This is when your muscles are the most “hungry,” making them more sucseptible to dissolving nutritents. Like I said in my handy dandy little list, protein helps build and repair muscles. The more sucseptable your muscles are, the more likely they’ll react (and grow) from the protein you’re feeding them.

FEED YOUR MUSCLES, people.

I’m sure everyone in this whole entire world has had a protein shake. They’re everywhere. Some are good, some not so much. Some are plant based, some are made of whey. Some are full of artificial flavors, some are more natural. Some have a lot of sugar, some have none. There’s quite a variety to choose from, buuut…they can get boring…..and a cold drink doesn’t always seem so splendid on a chilly winter day.

PROTEIN PACKED POST WORKOUT FOODS

  • Eggs….especially the whites. Whole eggs are great as well, but the whites are pretty much pure protein.
  • Greek yogurt…..Fullllll of protein and can easily be jazzed up. I prefer 2% fat yogurts over fat free…the taste is much more creamy and helps keep me fuller longer. Don’t be afraid of the fat!
  • Cottage cheese…an excellent source of protein and pretty tasty! I didn’t used to like it but now I’m obsessed.
  • Peanut butter….obviously.

 

  • Oatmeal with a scoop of protein powder…I usually add the scoop when the oats are still pretty liquidy because it thickens it up.

 

  • My fave cereal, Nature’s Path Optimum Slim Vanilla….I’m in loooove with the stuff. There’s 9g of protein in one serving (almost unheard of for cereal), and if you mix it with some milk, that’s almost 15g right there! There’s also only 6g of sugar, also pretty unheard of in terms of cereal.

 

  • ALT Larabar….these are pretty much the only protein bar I’ll eat because they’re comprised of all real food ingredients. Most protein bars have 30+ ingredients and are high in sugar and full of preservatives.
  • Chicken and turkey breast…low in fat and full of protein.

 

  • Beans….great protein source for vegetarians and full of fiber.
  • Protein baked goods…there are lots of recipes out there for things such as protein muffins, protein cheesecake, protein banana bread, and the like.
  • Buffalo…I eat buffalo at work all the time…it’s leaner and has more protein than beef.

So it’d be pretty boring to eat a plain chicken breast and some beans on the side as your post workout snack/meal….and the reason I am writing this is to come up with other protein sources besides shakes….to not be boring. So you gotta jazz things up. Get crazy.

  • Greek yogurt with peanut butter mixed in, topped with bananas, a sprinkle of cinnamon, and chia seeds.
  • 1 egg + 2 egg whites, scrambled with chicken sausage, spinach, and bell peppers.

 

  • Black beans topped with brown rice, corn, peppers, and cheese.
  • Cottage cheese with peaches and strawberries mixed in, sprinkled with cinnamon.
  • Ground buffalo over a salad with goat cheese and red bell pepper.
  • Mix a scoop of protein powder into your milk for your cereal, top with strawberries.
  • Add a mashed banana into your oatmeal for good texture & flavor, top with berries, almonds, and cinnamon.
  • Add pumpkin, nutmeg, and cinnamon to your oatmeal or greek yogurt.
  • Crumble a protein muffin over greek yogurt.

 

  • Mix buffalo into your greek yogurt, add some cereal, some egg whites, chicken, beans, and flaxseed. Just kidding. Don’t do that.

 

Get creative! Act like you’re on Chopped and use up leftover ingredients….I do it all the time and yes, it makes me feel like a bossy boss. It should make you feel like that too. Luckily, there will be no judges to tell you that your dish lacks texture, or that it is too bland.

What do you like to eat after a workout?

 

Erika.