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Protein Is Crucial For Energy And Building Muscle - Power Up!

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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.

Description: Say “protein” and you might think “eggs” or “chicken breast”-just another component of your diet, like fats or carbohydrates.

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.

Description: 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.

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.

Description: 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.

 

 

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