4 Easy Way to Add Protein for Repairing Muscles



4 Ways to Sneak in More Protein

1. Add a protein to each meal, there are plenty protein to choose from

2. Mix and match complementary protein to create complete proteins




Example of complete proteins combination:

  • Grains and nuts/seeds: Whole-grain bread with almond butter
  • Legumes with nuts/seeds: Hummus (chickpeas and sesame tahini)
  • Grains and legumes: Brown rice and black bean burrito

3. Add Protein to Smoothies

Smoothies are no longer simply fruit and milk.  Smoothies can now elevate to a complete meal by adding some protein.  Protein powders are not the only way to boost protein content to your family’s smoothies, there are superfoods that you can add to pump it up.  Here are few to choose from:

  • Chia – 2tbsp about 4.5g protein
  • Hemp Seeds – 2tbsp about 9g protein
  • Almonds – 1 oz about 6g protein
  • Almond butter – 2tbsp about 7g protein
  • Tahini – 2tbsp about 5g protein
  • Pumpkin seeds – 2tbsp about 5g protein Oats – 1/2 cup about 3 g protein
  • Kale – 1 cup about 3g protein
  • Avocado – 1/2 cup about 2g protein

4. Have healthy protein handy, easy to grab and in the car

  • Instead of heading to the drive-thru to feed your hungry athlete between games and errands, have healthy and nutritious snacks ready to satisfy them and you!
  • Nut butters – almond, walnut, cashews, cacao butters
  • Uncured, no nitrates/nitrites deli turkey roll up with 1 slice of organic cheese
  • Greek yogurt with granola Organic string cheese, goat cheese preferable
  • Piece of whole-grain bread with peanut butter
  • Organic chocolate milk
  • Tuna and crackers
  • Grilled cheese sandwich – use organic cheese or goat cheese, 100% whole-grain bread, add some organic sliced chicken or organic deli meat
  • Organic popcorn with nutritional yeast
  • Mixed nuts