Are You ‘Pro-Protein’?

I’ve been trying to figure out where to start on the topic of protein. I could post on this every day so I’m gonna try to break it up into a few sections. There are some really easy (and delicious) ways add protein into your diet, but so many women don’t do it. I certainly didn’t understand the importance of getting enough protein and for most of my life I never really paid attention to poor ‘ole protein.


Please note: just because I am ‘pro-protein’ I am not ‘anti’ carbohydrates or healthy fats. We’ll get to those later. You need all three to be healthy and fuel your body.


Many friends have told me they think they’ll get bulky if they eat more protein. I’m not sure where these rumors come from, but very simply put: protein builds lean muscle and muscle burns more calories than fat. If you’re gonna sit over there and chow down on burgers and fried chicken as your protein, hoping it will make you lean, then yes, you might get ‘bulky’. 🙂 However, if you incorporate lean protein into every meal and enjoy a post-workout shake to help your body recover this will not make you bulky.


I used to tell my dad when I was young that soccer was for boys. It’s sad and pretty silly that I felt that way as a little girl, but thankfully (probably for me and my poor dad who was surround by girls) I was converted in the 6th grade and realized that being an athlete is awesome for boys AND girls.


I feel like a lot of women think protein is more important for men. Not so gals. Protein, like soccer and athleticism, is for boys AND girls. 🙂


If you workout a lot or if you are pregnant or lactating you need even more protein!


What are some great sources of protein?


Chicken
Here’s a favorite recipe of mine for spicy grilled chicken:

• Wash and cut the fat from all pieces in a package of chicken breast.
• Place on a cutting board and season with salt and pepper.
• Cover chicken with clear plastic wrap and pound each piece a few times with a meat tenderizer.
• Flip chicken pieces over and season with paprika and a few hot pepper flakes.
• Cover with clear plastic wrap and pound again with a meat tenderizer.
• Place in a covered bowl with 1/2 cup Franks Red Hot Sauce, 4 tablespoons (approximate) olive oil, a little minced garlic and a tablespoon of honey.
• Mix it up real well so the chicken is coated in marinade and let it sit for a few hours or even up to a few days (in a covered bowl). Grill it up on a hot grill.
• …enjoy with some veggies and brown rice for a great meal!

Fish
I wish I loved fish, but I just don’t. If you do – there are so many healthy ways to enjoy it! Breaded and fried is not one of those healthy ways though…sorry. 🙂


Nuts & Beans
Stir some nuts into your oatmeal in the morning or sprinkle on salads for some added protein. Add beans to chili, wraps, salads, etc.

• Almonds (bonus…calcium!)
• Walnuts
• Cashews
• Peanuts (and natural peanut butter)
• Pinto Beans
• Kidney Beans
• Black Beans

Eggs
Great source of protein that you can eat so many ways! (scrambled, in omelets with lots of veggies, hard-boiled, etc.)

Low Fat Dairy

• Skim Milk
• Low-fat cheese
• Yogurt (check the label on this…many low fat yogurts have a lot of added sugar)

I’m interested in what you all have for questions or if you are ‘afraid’ of adding more protein into your diet, why? Maybe you just need new ways to add protein into your diet? Please feel free to comment and I will do my best to help. 🙂


Next up, I’ll talk post about post-workout shakes and protein bars.