Historically, nutrition plans for endurance athletes have been centered around carbohydrates and hydration. But it has also become widely accepted that endurance athletes require significantly more protein than the standard adult recommended dietary allowance (RDA). While pure power and strength is often thrown by the wayside when training for an endurance event, maintaining sufficient muscle mass is critical. Failure to do so subjects an athlete to the following potential detriments:
Delays in recoveryLoss of powerIncreased injury riskWeaker immune system
So how do you go about incorporating protein into your diet? If you’re anything like me, dinner most nights consists of some sort of beef or chicken as the centerpiece–a good protein foundation. But I don’t typically have the time or energy to cook eggs in the morning. Nor do I have the foresight or inclination to grill a whole week’s worth of lean meats to pack with my lunches. So here are some easy, low-prep options that can give you a steady influx of much needed protein throughout the day.
Cottage cheese–It’s one of those “love it” or “hate it” things, I know. But I’ve grown to love it. Slap some blueberries, raspberries, cantaloupe, or strawberries in there and you have yourself a nice breakfast or mid-morning snack. Breakstone’s Cottage Cheese Doubles are an even speedier alternative. No prep whatsoever.
Greek yogurt–Aside from the fact that I prefer the texture versus it’s more traditional counterparts, Greek yogurt typically has about half the sugar and 75% more protein. Just like with cottage cheese, I buy it plain and load it up with fresh fruit. But you can also buy Fage products with the fruit already in there for you.
Almond butter–It’s not what you ate on your PB&J sandwiches as a kid. But almond butter is pretty similar to peanut butter without all of the hydrogenated oils and extra sugar. It also has twice as much Vitamin E as peanut butter and 20% of your magnesium RDA. Give it a shot. It’s growing on me.
Tuna–I use the Starkist pouches, which probably aren’t nearly as good as a fresh tuna steak from your grocer’s meat counter. But they’re easy and pack 18 grams of protein. No draining required, I eat ‘em right out of the pouch!
Milk–It doesn’t get any easier than milk. I try to jumpstart my metabolism with a Carnation Instant Breakfast and a cup of skim milk, a combo that nets me about 220 calories and 13 grams of quality protein. While I try not to do this every day, it’s a good way to quickly get some calories in me while I’m on my way out the door. Grab a banana for the road and that’s a decent makeshift breakfast.
Myoplex–Within 30 minutes of completing any workout, I try to load up on protein to aide in recovery. Myoplex is my favorite, packing 42 grams of protein per shake. It is quite pricey, so I usually reserve it for my most intense workouts. But it is delicious and worth the investment to get your muscles back on the right track.
I’m always looking for FAST forms of protein to incorporate into my diet. What are some of your favorites?
Kenon graduated from Ohio University in 2001 with a Bachelor of Sport Science. After 13 years of smoking cigarettes, he finally kicked the habit in 2008. Shortly thereafter, a new addiction emerged--distance running. After countless 5k, 10k, and half marathon races, he completed his first full marathon in Athens, OH on April 3, 2011. He is committed to a notion that fitness is not about weight loss, muscle gain, or fast race times. Fitness is a permanent lifestyle choice. Incorporate healthy behaviors into your everyday schedule and you will experience the benefits in every aspect of your life.
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