Get Stronger

In month 6 of our 12 Healthy Habits challenge, the focus turns to building muscle.

Get Stronger with Protein-Rich Foods

From eggs and beef to quinoa and soy, these nutrient-rich recipes provide the perfect amount of protein to support your workout and build healthy muscle. By: Dana Angelo White, MS, RD, ATC

Protein-Rich Foods: How much do you need?

Protein-Rich Foods: How much do you need?

Trying to eat right to support your workouts? More isn’t always better when it comes to protein in your diet. While the body relies on protein for muscle health, hormone production, and immune function, you can overdo it. Unlike carbohydrates and fat, protein isn’t stored for energy production so taking in too much at once can be a waste. Active individuals should aim for an average of 1.2 grams of protein per kilogram body weight each day. That comes out to roughly 80 grams a day for a 150-pound person. Another way to estimate protein needs are to figure on 20% of total calorie intake – that’s about 90 grams for an 1800-calorie diet.

Spread out protein intake throughout the day instead of mega doses just once or twice. A serving of protein along with healthy carbs after a workout is a must to help tired muscles recover. Here are some tantalizing ways to work protein into your meals and snacks no matter what time of day you exercise.

More Ways To Get Cooking Light



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Cooking with Quinoa: 25 Recipes

High in protein and fiber, quinoa [KEEN-wah] is not only versatile, it also tastes wonderful and has a nice crunch. Find 24 delicious recipes for cooking with this ancient whole grain.

Quinoa with Roasted Garlic, Tomatoes, and Spinach Recipe