FYUL: Protein Packed

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Protein Packed: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard.

To achieve peak performance during a workout it is important to consume a healthy well-balanced diet most days. A diet that provides a variety of foods can provide you with all of the necessary nutrients your body needs. Something very important when it comes to working out and building lean body mass is replenishing the fuel you used during the workout.

Consider this, protein is not a major fuel source during physical activity (carbohydrates are the major fuel source during a workout), however, protein is extremely important for recovery and is needed for muscle growth and repair! Most active individuals need slightly more protein than a less active person.
When you are training be sure to consume adequate protein, but always back it up with adequate carbohydrates to ensure adequate muscle repair.

After workout/recovery snacks are extremely important and these snacks should be consumed within about 30 minutes after an intense workout. Recovery snacks should contain about 45- 50 g of carbohydrates and 10-15 g of protein to promote muscle protein synthesis (i.e., repair and build up muscles).

Here are a few examples to meet your carbohydrate and protein needs:

• Milkshake or yogurt/fruit smoothie (1 cup)
• A large bowl of cereal with milk (~ 1- 2 cups)
• 2 small cereal bars + fruited yogurt
• 2 cups flavored milk (chocolate, vanilla, or strawberry)
• 2 slices of toast with 2 eggs
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 large banana and 2 ½ TBSP peanut butter
• 2- 4 full graham cracker sheets with Greek yogurt or 1 cup of milk

Convenience vs. Whole Foods:

• Energy bars are great when you are on the go!
• Choose energy bars that contain carbohydrates, protein and fat.
• Look for high-quality protein sources- from milk (casein and whey), egg, or soy.
• Limit intake of bars with trans fats (partially hydrogenated oils) or saturated fat (palm oil)
• Keep in mind that It is important to choose whole foods before supplements whenever possible
• Compare the cost of supplements (protein powders) with the cost of foods (protein-rich foods) with similar nutritional value

When it comes to working out, think of food as fuel and aiding in building and repairing muscles.  Make it a goal to consume meals and snacks containing a balance of protein, carbohydrates and fats throughout the day!