Fuel Your Day and Fight Hunger With Protein

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Protein is important for building muscle and maintaining satiety! Your goal should be to eat small frequent meals, with a high-fiber carbohydrate and lean protein, every few hours. Here are three tips and tricks to help you fuel successfully and fight hunger:

food timingEat early and often. Studies have shown that eating 30g of protein at each meal (especially at breakfast) can help prevent cravings and keep you full throughout the day.

 

Check out this protein-packed breakfast recipe: Beef and Egg Breakfast Mugs



fuel gaugeEat until you are not hungry versus until you are full. A good rule of thumb is to start with a plate made up of one-half vegetables, one-fourth lean protein and one-fourth grains and water. Wait 15-20 minutes before considering seconds.

 

Try this recipe out for size: Beef Filets with Ancient Grain & Kale Salad



after workoutRefuel after workouts. Consuming 10-20 grams of protein after a workout is key for repairing and rebuilding muscle.

Check out these protein snack suggestions:

  • 1-oz beef jerky (15g)
  • 1-oz almonds or other nuts (6g)
  • String cheese (5-8g)
  • 2 tbsp. peanut butter or other nut butter (8g)
  • Protein bar (12g)

  • Trail mix (6g)
  • Nonfat Greek yogurt (17g)
  • 1-oz pumpkin seeds (5g)
  • Hummus to-go with pretzels (6g)
  • Hardboiled egg (6g)
  • 8-oz low-fat cottage cheese (27g)

 

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