Pump Up with Protein

What's the deal with protein? 

I'm sure we've all heard that it's important to have it, especially after a workout, but why exactly? According to Active.com, it's good to get around 10-20 grams of protein within 30 minutes of a run (or other workout). This intake helps repair muscle damage, reduces the effects of cortisol (which breaks down muscle), and when you add some carbs it speeds up the body's ability to fill up its glycogen stores, which are super important for energy and endurance. 

What has protein? 

Meat, fish, and beans are well known protein sources. You can also have some nuts, eggs, or even yogurt to get to that 10-20 gram ideal. 

Here are some foods to try for that protein boost:

Eggs

One large boiled egg has 6 grams of protein. A perfect post run snack could be a few eggs on a piece of toast to get in some essential carbohydrates.

Salmon 

Salmon is a great and healthy option if you're looking for protein. It also is backed with omega-3s, which lower blood fat, help with stiff joints, and much more. A 100 gram serving of salmon packs in about 26 grams of protein. 

Almonds

Almonds are a great choice if you're looking for more of a snack than a full blown mean. 2 oz of whole almonds provides 12 grams of protein.  

Greek Yogurt

Another snackish way to get that protein in is with Greek yogurt. If the  17 grams of protein isn't enough of a benefit for you, I suggest adding some fruit. Because fruit is delicious. 

Lamb Chops

                    


Ok, it's a little messed up to use that gif, but c'mon, it's Lamb Chop! A perfect representation of the whopping 32 grams of protein you can get in one large chop.

Beans

Beans are a great way to get in that powerful protein if you're steering clear of meat. 2 cups of kidney beans amounts to 26 grams of protein. So don't think that you vegetarians have no way to get-- wait. Are those jelly beans? Jelly beans have protein*?! 

*No, no they do not. 

What kind of protein pumps you up?