Protein Protein Make Me Strong, Protein Protein All Day Long!
Alright, so it’s a strange title, but add a little sing-song to it and it can be a favourite little mantra as you strike up the BBQ!
No, you don’t need to eat 12 raw eggs or a 20 oz farmers’ cut raw prime rib, but including good daily sources of protein is essential in a balanced diet. Proteins play many roles, but some important ones for the athlete include:
- Enzymes in the body are proteins, and are necessary to allow chemical reactions to occur at a rate fast enough to sustain daily life
- Hormones are proteins, and work to transfer signals from one cell to another
- Proteins are constituents of our blood, responsible for oxygen transport and immune function
- Muscles are the largest source of protein in humans, making dietary protein important to build muscle and prevent muscle breakdown. Yup, that means essential for a good recovery!
- Amino acids are the main precursors used to produce and provide glucose (preferred energy source) to the brain and central nervous system
There are simple ways to add protein to your meals and snacks to provide you with more balance. Typically, protein should make up at least 15-20% of your total daily calories, so if you are consuming 3,000 calories a day, you are looking at 110-150 grams of protein. The issue that often accompanies increasing protein content in the diet is that most common sources also contain high amounts of saturated fat. So here are some good options for various protein sources:
- 1 oz cup Almonds (approx. 23 nuts), 6 grams protein
- 1/4 cup Uncooked Quinoa, 7 grams protein
- 1/2 cup Chick Peas (Garbanzo Beans) cooked, 7 grams protein
- 1/2 cup Lentils, cooked, 9 grams protein
- 1 Slice or 1 oz of cheddar cheese, 9 grams protein
- 4 Slices low-sodium oven roasted turkey (equivalent to 100g), 20 grams protein
- 8 oz Fat-Free Plain Organic Yogurt, 9 grams protein
- 3 oz Bison or Buffalo Meat, 20 grams protein
- 1 Egg White, 4 grams protein
- 1 Egg, 7 grams protein
- 3 Tbsp Hummus, 3 grams protein
Turkey Kabobs on the Grill
One of my favorite kabob recipes. By marinating the turkey in one container and the pineapple and veggies in another you can allow the taste of the peanut sauce to soak in!
Peanut Sauce, courtesy of the Rebar Cookbook:
(Are you seeing a theme? I love their tasty recipes!)
- 1/4 Cup Smooth Natural Peanut Butter
- 2 Garlic Cloves, minced
- 1 Tbsp Ginger, minced
- 2 Tbsp Honey
- 1/4 Cup Cilantro Leaves, minced
- Juice of 1 Lime
- 1 Tbsp Sesame Oil
- 1 tsp Sambal Oelek (South-East Asian condiment)
- 1/4 Cup Sesame Sauce
- 2 Tbsp Rice Wine Vinegar
In the bowl of a food processor or blender, add all the ingredients from the garlic through to the sambal oelek. Blend until smooth. Add the remaining ingredients, blend and season to taste.
The Kabob:
If you are using wooden skewers, ensure that you soak them in water for a minimum of 30 minutes before setting them on the BBQ to avoid a fire hazard!
- Cut up turkey breast into 1-inch pieces
- Cut up two zucchinis into 1/4 to 1/2-inch rings
- Cut pineapple into 1/2 to 1-inch pieces
- Scrub Mushrooms (try to keep them a uniform size to ease cooking)
- Marinate for 30 to 60 minutes in 1/2 of peanut sauce
BBQ until turkey is cooked through and serve over basmati rice and a side salad.
