Need Energy? Get Protein!

"Never eat more than you can lift"
~Miss Piggy~

Good Afternoon :),                                                                                        

Hope everyone is enjoying their week - tomorrow's FRIDAY!  Friday's are actually my favorite day to work-out.  Exercising on Friday makes me feel good about myself all weekend. 

Today's topic is protein. Protein is our 'fuel'. Some fitness experts suggest people should eat protein before and after exercise to maintain adequate energy levels. At times, I will have a Greek yogurt before my work-out time.  Protein can make individuals feel less hungry, personally if I have a piece of toast with peanut butter, in the morning, I do not find myself hungry for awhile as opposed to oatmeal or cereal.   In fact, Women & Men's Health magazine, suggest 'Protein Does a body GOOD'.  Protein doesn't have to mean fatty foods.  One article I came across suggests, many women shy away from protein because they believe protein = fatty foods.  Please review the attached article "The Protein Prescription"  http://www.womenshealthmag.com/weight-loss/protein-weight-loss.  The article also mentions that the body takes longer to digest protein, meaning an individual will BURN more calories during digestion.  Yes - we do burn calories while eating and during the digestion process! 

Here are some of my favorite high-protein choices - Greek Yogurt, eggs,  protein shakes, and grilled chicken.  I absolutely love, Greek yogurt, two of my favorites are - Dannon's honey and vanilla and lemon.  Greek yogurts have approximately 18 grams of protein and are often low in calories (an added bonus).  Egg whites are one of my favorite breakfast items.  I often make 3 egg whites, fried (no oil) and place them on whole wheat toast.  An entire egg (including the yolk) has almost 6 grams of protein.  I love grilled chicken :).  How should you marinate it?  I often look for low-fat or low calorie marinades or simply put some garlic powder, paprika, and salt.  Depending upon its size, a chicken breast can have up to 30 grams of protein.  Finally, protein shakes come all different ways.  I make my own with whey protein, fresh fruit, low-fat or skim milk, and greek yogurt :).  Please share your favorite protein drink recipes with us :). 

How do I know how much protein to eat? I believe an individuals daily intake will be determined by their personal exercise goals whether it be body-building or weight loss. However, visit this link to determine the recommended daily intake:  http://exercise.about.com/cs/nutrition/a/protein_2.htm. 

Thanks for visiting! 

Stay motivated - you can DO IT! 

Determined D xo

*This post is merely the opinion of the author.  The author in no way claims to be a medical professional nor should it be used in place of a medical experts advice.