Power Your Game with Protein

When it comes to an athletic mindset, there may be no macronutrient more prominent than protein. Protein is fundamental for an inconceivable number of actions in the body including:

• Transporting nutrients to fuel your game.

• Repairing daily wear on all muscles, including the heart.

• Immune system function to keep you on the court.

• Fluid balance to keep you hydrated.

• Body structure including strong bones.

• Creating enzymes that boost digestion, energy production, and muscle contracting.

• Building stronger muscles, so you can hit overheads that don’t come back.

How Much is Enough or Too Much?

This is a controversial question because we learn more about protein every day. The common recommendation of .8 grams of protein per kilogram of body weight is the bare minimum for a sedentary person. If you’re physically active, older, or want to build muscle mass, you’ll need more. Depending on your activity level and your age, this can range from 1 to 2 grams/kg of body weight. This means that a person who weighs 68 kg (150 lbs) may need 68-136 grams.

About 2 grams of protein/kg of body weight is currently the cutoff for most people for many reasons. First, if you’re eating that much protein, you may not have an appetite for other nutritious foods like fruits and vegetables. Next, when your body gets more protein than it needs for building muscle, repairs or energy, it will convert the excess to body fat. Finally, too much protein may be hard on your kidneys, especially if you have kidney disease.

Foods Highest in Protein

So, you’ve decided that you may need more protein in your diet but you’re not sure where to get it. Rich sources of protein include:

• Meat and poultry like steak, pork, chicken, and turkey.

• Fish and shellfish like salmon, sardines and shrimp.

• Dairy like Greek yogurt, cottage cheese and milk.

• Legumes like peanuts, pinto beans, chickpeas and lentils.

• Nuts and seeds like pistachios, quinoa, chia seeds and pumpkin seeds.

Plant foods aren’t usually “complete” sources of protein, meaning they don’t have all of the essential amino acids we need. You can make them complete by pairing legumes and nuts with whole grains like bread or brown rice.

Eat Protein Throughout Your Day

Because the body can only use a little protein at a time, it’s best to spread it throughout the day. A simple way to do this is to aim for 20-35 grams during main meals, and 10-15 grams at snacks between meals. Here are some ideas along with their protein content to get you started.

Breakfast

• 2 eggs scrambled with ¼ cup cottage cheese and veggies (24g)

• 8 oz Greek yogurt parfait with ¼ cup granola and ¼ cup nuts (30g)

• ¼ cup steel cut oatmeal cooked in 1 cup milk, topped with fruit, and ¼ cup nuts (20g)

• Smoothie made with ¼ cup peanut butter, banana, ½ cup yogurt, and 4 oz milk (24g)

• Crepes filled with 6 oz Greek yogurt, ¼ cup nuts, and berries (35g)

Snacks

• 2 tablespoons peanut butter on toast (10g)

• ¼ cup nuts and 8 oz milk (14g)

• Beef, turkey, or salmon jerky (10-12 grams/ounce)

• 2 oz cheese and 6 whole wheat crackers (17g)

• 1 cup edamame beans (17g)

• ½ cup cottage cheese with fruit (14g)

• 8 oz chia pudding (12g)

Lunch & Dinner

• 4 oz turkey sandwich on whole wheat (26g)

• 1 cup quinoa salad with 4 oz shredded chicken (32g)

• 1 cup quinoa salad with ¼ cup each chickpeas and walnuts (22g)

• Green salad topped with 8 oz Greek yogurt and ½ cup hummus (32g)

• Chili with beef and beans (20-25 grams/cup)

• 3 oz shrimp and 1 cup broccoli over 1 cup rice (25g)

Protein is an important component to keeping your body healthy and your game strong. See you on the court, pickleball friends!  •

Brandi’s Breakfast Crepes

Crepes are a great way to add protein to any meal. You can fill them with yogurt, fruit and nuts for breakfast, or choose savory fillings for later meals. While I normally recommend cooking with stainless steel or cast-iron pans, non-stick pans are easiest for this recipe.

Filling Ingredients:

1 6-oz container plain Greek yogurt

1 tbsp honey

½ cup fresh fruit like berries or banana slices

¼ cup chopped, unsalted nuts like walnuts, pecans or pistachios

Extra honey for drizzling (optional)

Crepe Ingredients:

¼ cup whole wheat flour

1 large egg, beaten

½ cup milk or soy beverage

Directions:

Mix yogurt and honey together in a small bowl. Set aside.

Measure flour into a small batter bowl. Slowly stir in milk and beaten egg. Whisk until smooth.

Grease a large non-stick pan with a small amount of cooking oil or butter. Heat pan to medium-high heat. Add half of batter to the pan and tilt in a circular motion to thinly coat the entire bottom of the pan, with a little on the side edges. Cook until the top of the batter is firm and edges are lightly browned and coming loose from the sides, about 3 minutes. With the help of a large silicone spatula, gently peel the crepe from the pan, and flip to the other side. Cook until lightly browned, about 1-2 more minutes. Place crepe on a plate, then repeat using the other half of batter.

Spread yogurt and honey mixture on one side of each crepe and fold into quarters. Top with fruit and nuts. Drizzle with honey if desired. Makes 1 serving and contains about 35 grams of protein.