Top Ten Sports Nutrition Tips to Level up Your Game. TIP #4

Power Up With Protein

The research is strong. Athletes need protein. In fact we need more protein than non-athletes. The consistent impact and oxygen consumption that occurs because of daily training creates damage. Protein is responsible for much of the prevention of and recovery from that damage. It can be difficult to consume ample protein based on our busy schedules so below you will find some simple tips to help you figure out the best ways to increase your protein consumption.   

Aside from the obvious protein sources like meat, chicken, Turkey and fish...try these simple ways to increase your protein intake every day!

⏺ Start your day with protein. Getting it in early will give you a head start on meeting your protein requirement! Good examples of simple protein sources for breakfast are eggs, milk, chia seeds, flax milk, soy milk, greek yogurt and oatmeal.

⏺ Try snacking on jerky! Beef jerky, turkey jerky, and salmon jerky are convenient snacks to pack with you and eat on the go!

⏺ Smoothies! Whats easier than throwing a whole bunch of fruit and veggies in a blender and whipping up a refreshing smoothie? Adding a high quality protein powder can boost protein intake by about 20 grams!

⏺ Vegetarian protein. Whether you are a vegetarian or not...vegetable sources of protein may be easier to consume on the go. Edemame, grain bars,  vegan protein bars, soy milk containers and greek yogurt cups are all easy grab and go options.

⏺ Soups and Stews. Beef and Barley Stew, Turkey Chili, Chicken noodle Soup all can be carried with your in a thermos and are fabulous options for lunch or before practices and games. All it takes is a little meal prepping ahead of time.

⏺ Sandwiches. Turkey, Chicken, Hummus and veggies are all tasty ways to pack a protein punch for any meal.

⏺ Slow Cooker or Instapot Meals. Rushed to make dinner? Meal prepping for the week? These appliances are an athlete's best friend. Slow cookers are a great way to "set it and forget it". Dinner will be ready when you return home. Make extra for leftovers for the week and you can forget planning meals too!  An instapot is for those days when you procrastinated (and what athlete doesn't do that when it come to meal prepping!) or simply need a meal in minutes. Using these tools can boost your protein intake by making shredded Chicken (good for fajitas, burritos, or making a rice bowl) or cooking a batch of rice and beans. is a perfect base for any meal or can be used as a tasty side dish!

⏺Cottage Cheese. Yogurt gets all the glory, but cottage cheese deserves the spotlight too! It can be a high protein snack in and of itself or it can be  added to a smoothie or even a salad!  

⏺ Milk and cookies before bed (minus the cookies). A little protein boost before bed can enhance recovery and muscle repair overnight when growth hormone is released.  A glass of milk with provide you with a protein boost at the end of the day...which will set you up nicely for another active day the next day!

Take this tips and make them your own. Get creative, focus on foods and flavors that you enjoy. Combine protein sources with veggies and healthy fat to enhance nutrient absorption.