Protein is an essential part of our lives, whether you are spending more time on your mat or taking a rest day. It is a macronutrient that helps our bodies grow, refuels our muscles, and even helps repair wounds. Daily recommendations for one person may be different than another, as this depends on information like your activity level, age, weight and more.

Protein comes in all shapes, sizes, colors, or textures. When we talk about protein, it is so important to consume a variety. Not only does this help us expand our palate, but it also allows our bodies to take in different types of amino acids, which are the building blocks of protein. Additionally, protein can focus on meat as the main source, or plant-based protein. The opportunities are endless! Read on for more ideas on how to power up with protein and maybe you will find your new favorite snack or meal after time on your mat.

Lean beef

Red meat, such as lean beef, contains iron that is highly bioavailable. This means that it is absorbed extremely well in your body. It is recommended to choose a lean cut of beef, such as a loin or round. Lean cuts have less saturated fat and can decrease your risk of heart disease. Choosing a 3 oz. sirloin steak would provide roughly 25 grams of protein. Pair it with complex carbohydrates like quinoa, and grilled non-starchy vegetables like broccoli, peppers and brussel sprouts for an easy dinner that helps your body recover after a sweaty hour in the studio. This Mediterranean Steak Bowl looks like a perfect option for a dinner on the patio!

Eggs

Eggs are what I like to call a nutritional powerhouse. They are chalked full of vitamins, minerals, healthy fats and antioxidants including zeaxanthin which helps protect the health of your eyes. A whole egg contains 6 grams of protein, and egg whites carry most of that. Eggs are versatile; you can scramble them, cook them sunny side up, or have a protein-filled snack of hardboiled eggs. Since I’m usually on my mat in the morning, I love prepping these Grab and Go Egg Bites so I have a successful week of breakfast.

Salmon

Known for healthy fats like omega-3 fatty acids, salmon is a great fish to work into your weekly menu. Did you know that the American Heart Association recommends two servings of fish per week? Not many of us meet that. Not only does salmon contain heart healthy fats, it also carries roughly 19 grams of protein per a 3-ounce serving.  You can purchase salmon at the seafood counter, but also know that you can buy frozen salmon filets! These are still just as nutritious and frozen at that peak point to provide the protein that you need to help your muscles recover. I love the idea of a twist on salmon; instead of keeping it as a filet, try these Grilled Salmon Skewers.   

Edamame

These immature soybeans are presented many times at sushi restaurants; they are also just a great appetizer to include when you are having a dinner or cocktail party. Edamame is a plant-based protein while also providing folate and fiber, among other vitamins and minerals. Although not as high as an animal-based protein, edamame still provides all of the essential amino acids that our bodies need. If you are looking to start incorporating more of a plant-based protein lifestyle, start incorporating these beans, as a cup of edamame is roughly 19 grams of protein. Grab a bag in the frozen section, and either steam, boil or microwave them. Add some low sodium soy sauce, or one of my favorites, coconut aminos, on the side for something to munch on before dinner. Bring in the veggies and the edamame! Check out this Vegetarian Thai Pineapple Forbidden Fried Rice the next time you want to incorporate edamame!

Nut butter

Peanut, almond, cashew, hazelnut, macadamia…you name it, I’m pretty sure that you can find any sort of nut butter on the shelf these days. I’ve mentioned in my previous blog posts that I’m a huge nut butter fanatic. My biggest recommendation when choosing a nut butter is to find one with the simple ingredients. Although it may take a little longer to stir or may be a little messier, I go for the jars that have minimal or no sugar added. Nut butter boasts fiber, healthy fats, and – you got it – protein! When checking out the nutrition label, you will see that the serving size of most nut butters are 2 tablespoons, and will vary in protein, anywhere from 5-8 grams of protein per serving. Whether you pair it will an apple for a nutritious snack, add it into oatmeal or into your smoothie, nut butters provide another great source of plant-based proteins! I love the idea of taste-testing nut butters so you can find some of your favorites. Want some fun ideas? This Store-Bought Peanut Butter Review gives you some variety regarding some of the nut butters you can find in grocery stores.

The purpose of this blog is solely for guidance and enjoyment.The information included on this site is not a substitute for professional medical advice, examination, diagnosis or treatment.  Always seek the advice of your physician or other qualified health care provider before altering your diet, changing your exercise regimen, starting any new treatment or making changes to existing treatment.