I bought some protein powder today as im getting abit fed up of constantly trying to balance it every day
I know protein is an essential part of the diet for weight maitenance (plus needed for long runs over an hour, muscle repair and cross training weights sessions), but is powder a good idea? I fear not ?
In this article from Runner's World Weighing In On Protein they detail a diet with enough protein for a runner.....every meal has protein which i know your supposed to do but Im certainly not achieving this...
Breakfast Egg pocket: 2 eggs (or 4 ounces liquid egg substitute) scrambled and stuffed in a whole-wheat pita; 1 cup fruit salad; 6 ounces tomato juice
Snack 2 ounces of pretzel sticks dipped in 6 ounces low-fat vanilla yogurt
Lunch 1 black-bean burrito (1 cup beans, 2 tablespoons salsa, 1 ounce soy cheese, chopped tomatoes, and cilantro on whole-wheat tortilla); 1 banana; two 2-inch oatmeal cookies; 8 ounces cranberry juice
Snack 11/2 ounces soy nuts, dried papaya, and pumpkin seeds; 1 pear; 8 ounces sports drink
Dinner 31/2 ounces grilled salmon over 11/2 cups risotto; 1 cup steamed green beans tossed with lemon juice and herbs; 2 cups red and Napa cabbage salad (with snow peas and grated carrots) with 1 tablespoon rice-vinegar and oil dressing
Daily Total: Calories 2500; Protein 102 grams; Carbohydrates 410 grams; Fat 59 grams.
Snack 2 ounces of pretzel sticks dipped in 6 ounces low-fat vanilla yogurt
Lunch 1 black-bean burrito (1 cup beans, 2 tablespoons salsa, 1 ounce soy cheese, chopped tomatoes, and cilantro on whole-wheat tortilla); 1 banana; two 2-inch oatmeal cookies; 8 ounces cranberry juice
Snack 11/2 ounces soy nuts, dried papaya, and pumpkin seeds; 1 pear; 8 ounces sports drink
Dinner 31/2 ounces grilled salmon over 11/2 cups risotto; 1 cup steamed green beans tossed with lemon juice and herbs; 2 cups red and Napa cabbage salad (with snow peas and grated carrots) with 1 tablespoon rice-vinegar and oil dressing
Daily Total: Calories 2500; Protein 102 grams; Carbohydrates 410 grams; Fat 59 grams.
what do you guys do?
We protein with every meal - including snacks. Usually we have our protein powder with blended vegetables and fruit after our work out - quick and easy to get into the body.
ReplyDeletethats a good idea, put it in banana shake!
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