Protein is crucial for energy and building muscle-and you
need to take in more of it than you realize. Here’s the lowdown, plus easy ways
to help you meet your quota.
Say “protein” and you might think “eggs” or “chicken
breast”-just another component of your diet, like fats or carbohydrates. But
inside the body, protein molecules are key building blocks, responsible for
cell metabolism, repair, and other important functions. Not to mention that
countless studies have linked protein intake to everything from a slim
waistline to improved immune function.
Say “protein” and
you might think “eggs” or “chicken breast”-just another component of your diet,
like fats or carbohydrates.
Yet nearly 30 percent of women ages 20 to 40 don’t consume
enough of this essential nutrient, according to the United States Department of
Agriculture. The amount needed varies from person to person, depending on
weight and activity level, but the average 145-pound woman requires about 60
grams a day (for perspective, an egg has 6 grams and a 3-ounce serving of
sirloin steak has 25 grams). You need even more if you’re very active-say,
training for a marathon or doing other strenuous workouts.
Starting your day with a dose of protein can also play a
part in weight loss by helping to regulate your appetite later in the day,
according to research reported in The American Journal of Clinical Nutrition.
Problem is, it’s not always easy to access typical dietary sources like fish,
meat, and eggs, especially on the run. And many convenience products, like
energy bars, pack way too much sugar and fat.
One solution is protein powder. Joining brands like Designer
Whey and Nature’s Bounty is the new Shape protein for women. It’s specifically
formulated for women, providing 100 percent of the daily recommended intake of
important nutrients like folate and iron. Mixed with cold water, it offers 15
grams of protein via a proprietary blend of 100 percent premium whey and soy
that is designed to help rebuild and repair muscles. And with no added sugar,
it contains just 90 to 95 calories per serving, in crave-worthy favors like
Berries & Cream and Chocolate Fudge.
Mixed with cold
water, it offers 15 grams of protein via a proprietary blend of 100 percent
premium whey and soy that is designed to help rebuild and repair muscles.
One plus all protein powders share: They not only make great
post-workout drinks, but also work well in recipes, making it easy to add
protein to favorite foods. Check out these ideas:
1.
Hot Chocolate
Add: Designer Whey French Vanilla
Make a mug of hot chocolate, then stir in 1 scoop to add
rich vanilla favor.
2.
Waffles
Add: Nature’s Bounty Decadent Chocolate
Mix 1 scoop protein powder into your favorite batter. Thin
batter with water if it seems thick, and cook as usual.
Thin batter with
water if it seems thick, and cook as usual.
3.
Oatmeal
Add: Shape Berries & Cream
Give a bowl of hot oats a boost with 1 scoop protein powder.
Top with nuts, fresh fruit, and a dash of cinnamon.
