Do you have any suggestions for getting enough protein?
Q: I know it’s important to eat enough protein in order to build muscle and burn fat, but I sometimes find it difficult to get my daily requirements from food alone. I also use a protein powder supplement that works pretty well, but I sometimes get tired of drinking shakes. Do you have any other helpful recipes or suggestions on how to get enough protein in a more creative way?
A: If you want to gain muscle, lose fat and stay healthy, you’ll have to learn to include plenty of protein in your diet. This can sometimes be a daunting task. That’s why it’s a good idea to collect quick and tasty protein recipes that can help you get your required daily dose while staying away from other indulgences. Here are three of my favorites that can be made using your favorite protein powder and a couple other key ingredients.
Protein cookie dough
This recipe is a favorite of mine because it’s very healthy and gives me a sweet tooth fix. The recipe makes one serving and the portion size is a little different for men and women.
2 scoops for men and 1 scoop for women of your favorite protein powder
1 tablespoon of natural peanut butter
Water
Pour 1 to 2 scoops of your favorite protein powder into a medium bowl. Add in 1 tablespoon of regular or crunchy peanut butter and slowly pour a small amount of water into the bowl. Mix thoroughly until you get dough-like consistency, then eat and enjoy! I have found that some people like this recipe with a little more water while others prefer it to be more firm, but it’s important to experiment to find what’s right for you.
Protein yogurt
A lot of people ask me if I recommend yogurt. Most brands contain too much sugar and not enough protein to feed lean muscle, but if you find a healthy Greek yogurt and add your favorite protein powder, you have a tasty winning combination. The key is a brand that is low sugar, low carbs.
1/2 cup of low-fat, low-sugar Greek yogurt for men and 1/4 cup for women
1 scoop of your favorite protein powder for men and 1/2 scoop for women
Add yogurt to protein powder, mix well, and eat.
Cottage cheese and protein
If you like the consistency of cottage cheese, you can quickly adapt it to make it a more suitable choice with the right amount of protein per serving by simply adding a scoop of flavored protein. Feel free to add chopped almonds or other ingredients to spice it up a bit, but it’s pretty good on its own as well.
1/2 cup of fat-free or low-fat cottage cheese for men and 1/4 cup for women
1 scoop of your favorite protein powder for men and 1/2 scoop for women
Add cottage cheese to protein powder, mix well, and eat.
Add these recipes to your tool box and you’ll be sure to get enough protein to repair and build lean muscle for optimum health.
Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients. To send a question, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories.
