Are You Back-Loading Your Protein?

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

The RDA for protein is 0.8 grams per 2.2 pounds of body weight but the article argues that it is possible that more protein may be needed to achieve optimal health and not just avoid protein deficiency.

As the debate on exactly how much protein is best continues, many Americans are having a hard time getting any protein at all at breakfast and snack time (times that we're usually looking for something fast). If you find yourself hastily grabbing a croissant on the way to the office or grabbing chips from the vending machine during that afternoon slump, read on. My favorite 10 Easy Proteins are all "convenience" proteins in that they're super simple to pack up for work, add to your favorite meal or pick up from your local lunch spot.

Greek Yogurt. Greek yogurt has nearly twice as much protein per ounce as regular yogurt. When topped with fruit it becomes a tasty treat that can be eaten at home or thrown into a tupperware as a snack for later (this works particularly well with frozen berries).
6 oz plain nonfat Greek yogurt: 100 calories, 18g protein

Milk-based beverage. On many occasions, when I was on-the-go and looking for a quick, easy snack that I knew would hold me over, I have stopped into a cafe and ordered a milk-based drink. I usually try for an unsweetened skim milk tea latte or cafe latte but I've also succumbed to the skim milk dark hot chocolate. 
Starbucks Tall Skim Caffe Latte: 100 calories, 10g protein

Edamame. Great for those who like a salty snack or enjoy picking apart their food, steamed edamame, topped with a pinch of salt, are a fun high-protein snack. Look around for shelled edamame that cook up quickly in the microwave. Like nuts, these immature soybeans are a nice salad topper and great source of fiber.
2/3 cup prepared, frozen edamame: 120 calories, 10g protein  
 
Peanut Butter squeeze packs. If you follow this blog you know I have a special place in my heart for squeezie peanut butter. Just yesterday, I soothed late afternoon hunger pangs by stopping into a grocery store and picking up an apple and a single pack of peanut butter that I squeezed directly onto the apple before each bite. 
Peanut Butter & Co. Squeeze Packs Smooth Operator: 180 calories, 7g protein

Sliced almonds or chopped walnuts. Add them to your salad, yogurt or oatmeal. (I add them to my pancakes in the morning.) Whole nuts are also a convenient protein since you can carry around nuts as a handy snack, without ruining your bag.
1/5 cup (slightly more than 1 oz) sliced almonds: 180 calories, 7g protein
1 oz (22 whole kernels) dry roasted unsalted almonds: 169 calories, 6g  protein
1 oz (14 halves) walnuts halves: 185 calories, 4g protein
1 oz chopped walnuts: 112 calories, 3g protein

Bean soup. Bean-based soups make a great no-fuss lunch. They make an even better snack (especially when you order a small) in those times when you find that you missed lunch but it's too soon before dinner so you just need a little something to hold you over.  
1 cup black bean soup: 114 calories, 6g protein

Boiled egg. A hard-boiled egg is easy to cool and pack up for a snack at work. At home, you can whip up an omelette with one whole egg and one or more egg whites (they don't contain the cholesterol that the yolks do). 
1 large boiled egg: 77 calories, 6g protein 
1 large egg white: 16 calories, 4g protein 

Cheese stick. Another of my favorite on-the-run snacks is the cheese stick. A slice of sharp cheddar is particularly satisfying. This pack of individually wrapped bars is good to have around & if you have a grocery near your workplace you can buy a pack for your work fridge.
1 0.75oz Cabot Serious Snacking 50% Reduced Fat Sharp Cheddar Cheese Bar: 50 calories, 6g protein 

Hummus. Homemade hummus is so easy to throw together in the blender and then stick in a tupperware to take along with you the next day. Google recipes to find your favorite. The most basic hummus is just chickpeas, lemon juice, garlic & olive oil. 
4 tbsp homemade hummus: 108 calories, 4g protein

Quinoa. Use leftover cooked quinoa to throw together a delicious portable cold salad like this one (I've tried it and it's delicious). Make your own by combining quinoa with olive oil, balsamic vinegar, salt and pepper and then tossing in your favorite combo of salad toppings.
1/2 cup cooked quinoa: 111 calories, 4g protein



Sources and further reading:
Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD
- Today's Dietitian, March 2013
nutritiondata.self.com 
Build Muscle, No Steak Required by Diana Burrell - Academy of Nutrition and Dietetics, December 2012


Image credit: FreeDigitalPhotos.net / Michelle Meiklejohn

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

The RDA for protein is 0.8 grams per 2.2 pounds of body weight but the article argues that it is possible that more protein may be needed to achieve optimal health and not just avoid protein deficiency.

As the debate on exactly how much protein is best continues, many Americans are having a hard time getting any protein at all at breakfast and snack time (times that we're usually looking for something fast). If you find yourself hastily grabbing a croissant on the way to the office or grabbing chips from the vending machine during that afternoon slump, read on. My favorite 10 Easy Proteins are all "convenience" proteins in that they're super simple to pack up for work, add to your favorite meal or pick up from your local lunch spot.

Greek Yogurt. Greek yogurt has nearly twice as much protein per ounce as regular yogurt. When topped with fruit it becomes a tasty treat that can be eaten at home or thrown into a tupperware as a snack for later (this works particularly well with frozen berries).
6 oz plain nonfat Greek yogurt: 100 calories, 18g protein

Milk-based beverage. On many occasions, when I was on-the-go and looking for a quick, easy snack that I knew would hold me over, I have stopped into a cafe and ordered a milk-based drink. I usually try for an unsweetened skim milk tea latte or cafe latte but I've also succumbed to the skim milk dark hot chocolate. 
Starbucks Tall Skim Caffe Latte: 100 calories, 10g protein

Edamame. Great for those who like a salty snack or enjoy picking apart their food, steamed edamame, topped with a pinch of salt, are a fun high-protein snack. Look around for shelled edamame that cook up quickly in the microwave. Like nuts, these immature soybeans are a nice salad topper and great source of fiber.
2/3 cup prepared, frozen edamame: 120 calories, 10g protein  
 
Peanut Butter squeeze packs. If you follow this blog you know I have a special place in my heart for squeezie peanut butter. Just yesterday, I soothed late afternoon hunger pangs by stopping into a grocery store and picking up an apple and a single pack of peanut butter that I squeezed directly onto the apple before each bite. 
Peanut Butter & Co. Squeeze Packs Smooth Operator: 180 calories, 7g protein

Sliced almonds or chopped walnuts. Add them to your salad, yogurt or oatmeal. (I add them to my pancakes in the morning.) Whole nuts are also a convenient protein since you can carry around nuts as a handy snack, without ruining your bag.
1/5 cup (slightly more than 1 oz) sliced almonds: 180 calories, 7g protein
1 oz (22 whole kernels) dry roasted unsalted almonds: 169 calories, 6g  protein
1 oz (14 halves) walnuts halves: 185 calories, 4g protein
1 oz chopped walnuts: 112 calories, 3g protein

Bean soup. Bean-based soups make a great no-fuss lunch. They make an even better snack (especially when you order a small) in those times when you find that you missed lunch but it's too soon before dinner so you just need a little something to hold you over.  
1 cup black bean soup: 114 calories, 6g protein

Boiled egg. A hard-boiled egg is easy to cool and pack up for a snack at work. At home, you can whip up an omelette with one whole egg and one or more egg whites (they don't contain the cholesterol that the yolks do). 
1 large boiled egg: 77 calories, 6g protein 
1 large egg white: 16 calories, 4g protein 

Cheese stick. Another of my favorite on-the-run snacks is the cheese stick. A slice of sharp cheddar is particularly satisfying. This pack of individually wrapped bars is good to have around & if you have a grocery near your workplace you can buy a pack for your work fridge.
1 0.75oz Cabot Serious Snacking 50% Reduced Fat Sharp Cheddar Cheese Bar: 50 calories, 6g protein 

Hummus. Homemade hummus is so easy to throw together in the blender and then stick in a tupperware to take along with you the next day. Google recipes to find your favorite. The most basic hummus is just chickpeas, lemon juice, garlic & olive oil. 
4 tbsp homemade hummus: 108 calories, 4g protein

Quinoa. Use leftover cooked quinoa to throw together a delicious portable cold salad like this one (I've tried it and it's delicious). Make your own by combining quinoa with olive oil, balsamic vinegar, salt and pepper and then tossing in your favorite combo of salad toppings.
1/2 cup cooked quinoa: 111 calories, 4g protein



Sources and further reading:
Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD
- Today's Dietitian, March 2013
nutritiondata.self.com 
Build Muscle, No Steak Required by Diana Burrell - Academy of Nutrition and Dietetics, December 2012


Image credit: FreeDigitalPhotos.net / Michelle Meiklejohn