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Protein is a hot-ticket item these days, so thanks to clever packaging and marketing, you’re likely to know exactly how much protein is in your food. But some sources, like egg whites, are more biologically available than others, like wheat bread. And when it comes to supplemental protein sources, such as protein shakes, the quality is all over the place. When planning your daily intake, it’s best to aim for a variety of sources. When boosting your intake with a protein shake, choose whey protein, a blend of protein sources (like whey and casein), or, if opting for a vegetarian source, a complete protein like soy or a blend of soy and other vegetarian sources.
Be sure to look for a brand that’s been tested and certified to be pure so you know what’s on the label is what you’re putting into your hardworking system. The table below shows two sample meal patterns that provide plenty of lean protein to fuel your mileage. You may be pleasantly surprised to find it’s not all that different from what you’re already eating. Class dismissed!
Breakfast: 1 cup oatmeal made with skim milk, 1 medium banana; 15 grams protein
Post-run recovery snack: ~16oz protein shake made using 8oz skim milk, 1 cup frozen berries, 1 cup ice, 2 scoops EAS Lean 15 Powder; 25 grams protein
Lunch: 1 cup black bean soup, Caesar salad topped with 3 oz chicken breast and 2 tbsp parmesan cheese, 1 whole grain dinner roll; 37 grams protein
Dinner: 3 oz grilled salmon, 1 cup steamed broccoli, 1 medium baked potato topped with 2 tbsp low-fat sour cream; 28 grams protein
Total protein intake: 105 grams protein
Breakfast: 1 whole grain bagel topped with 2 tbsp cream cheese and 2 tbsp jam, 1 medium apple, 6 oz Greek yogurt; 31 grams protein
Post-run recovery snack: ~16oz protein shake made from 8oz skim milk, 1 cup ice, 2 tbsp Nuttzo butter, 1 medium banana, 2 scoops EAS 100 percent whey protein powder; 35 grams protein
Lunch: Club sandwich made with 2 slices whole grain bread, 3 oz deli turkey, lettuce and tomato, Garden salad topped with 2 tbsp low-fat shredded cheese; 25 grams protein
Dinner: 3 oz grilled pork tenderloin, 1 cup whole wheat pasta topped with marinara sauce and quarter-cup shredded mozzarella cheese, 1 cup steamed mixed vegetables; 38 grams.
Total protein intake: 129 grams protein.