Tag Archives: peanut butter

Spread Out Your Protein

22 Nov

If you want to build muscle, you need to get more protein.  Active individuals should aim for 0.6-0.8 grams of protein per pound of body weight, daily.  Athletes may need even more.

So, how should you distribute your daily protein intake?

Scientists at Skidmore College (NY) found that individuals who divide their daily protein among six smaller meals, instead of three larger ones, build muscle faster.

Start your day with protein, and try to get more than half of your recommended intake by lunch.  Eggs for breakfast are a quick and easy way to get your morning protein.  Add a mid-morning protein shake, and grilled chicken (or other lean meat) and Greek yogurt for lunch.  Peanut butter is another good way to get your protein with any meal or snack, any time of day.

I like preparing a protein shake — 10-12 oz. of chocolate milk and a scoop of chocolate whey protein powder — and sipping it, throughout the day.  It’s an easy way to add 30-40 grams of protein to my daily intake.

Get STRONGER, Get FASTER!

Your thoughts?

Eat Protein and Produce at Every Meal

26 Apr

Whole foods are best for building muscle, because they contain vitamins, minerals, fiber, and other micro-nutrients that you don’t always get in supplements.  “If your food used to have a face or grow in the ground, it’s appropriate to eat,” says Bill Hartman, PT, CSCS.

To maximize the impact your diet has on building muscle and getting stronger, make protein and produce the centerpiece of every meal.  Grilled or blackened chicken or salmon, with a side of sautéed broccoli, make a great “go-to” meal, and can be prepared in advance.  Stick with lean protein sources, colorful fruits, and green vegetables.  When preparing your meals, avoid sauces, glazes, and dressings that pack on fat and calories.

Peanut butter (and nuts like almonds, cashews, and pistachios) and Greek yogurt are great choices, convenient, and portable.

For planning purposes, there are some fruits and vegetables that actually retain more of their flavor and nutrients frozen than fresh, including corn, peas, spinach, blueberries, and cherries.

Get STRONGER, Get FASTER!

Your thoughts?

Spread Out Your Protein

22 Mar

If you want to build muscle, you need to get more protein.  Active individuals should aim for 0.6-0.8 grams of protein per pound of body weight.  Athletes may need even more.

So, how should you distribute your daily protein intake?

Scientists at Skidmore College (NY) found that individuals who divide their daily protein among six smaller meals, instead of three larger ones, build muscle faster.

Start your day with protein, and try to get more than half of your recommended intake by lunch.  Eggs for breakfast are a quick and easy way to get your morning protein.  Add a mid-morning protein shake, and grilled chicken (or other lean meat) and Greek yogurt for lunch.  Peanut butter is another good way to get your protein with any meal or snack, any time of day.

I like preparing a protein shake — 10-12 oz. of chocolate milk and a scoop of chocolate whey protein powder — and sipping it, throughout the day.  It’s an easy way to add 30-40 grams of protein to my daily intake.

Get STRONGER, Get FASTER!

Your thoughts?

Add Peanut Butter and Banana to Your Breakfast

5 Dec

peanut-butter-banana-sandwich[2]It’s important to start your day with a healthy, nutritious breakfast.  Aim for balance, including muscle-building protein and high-fiber.

Adding peanut butter to your breakfast is an easy way to ensure that you incorporate protein into your morning meal, with minimal time-consuming preparation.

Nutrition guru Amanda Carlson-Phillips suggests the following breakfast ideas:

A peanut butter and banana sandwich can be prepared in only 5 minutes and requires three ingredients: 2 slices of whole wheat bread, 2 tablespoons of peanut butter, and 1 banana.  This sandwich delivers 10 grams of protein, 6 grams of fiber, and 290 calories.

Peanut butter and banana oatmeal takes only a few more minutes to prepare.  You’ll need 1 cup of oatmeal (prepared according to package instructions), 1 sliced banana, 1 tablespoon of peanut butter, and a handful of nuts (your choice).  This recipe yields 21 grams of protein, 9 grams of fiber, and 530 calories.

Get STRONGER, Get FASTER!

Your thoughts?

Apple with Peanut Butter: The Ideal Snack

29 Jul

peanut-butter-apples[1]Good nutrition bars are really hard to find (unless, of course, you have access to Whey Better Cookies).  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Eat Protein and Produce at Every Meal

20 Dec

salmon+and+spicy+broccoli+2[1]Whole foods are best for building muscle, because they contain vitamins, minerals, fiber, and other micro-nutrients that you don’t always get in supplements.  “If your food used to have a face or grow in the ground, it’s appropriate to eat,” says Bill Hartman, PT, CSCS.

To maximize the impact your diet has on building muscle and getting stronger, make protein and produce the centerpiece of every meal.  Grilled or blackened chicken or salmon, with a side of sautéed broccoli, make a great “go-to” meal, and can be prepared in advance.  Stick with lean protein sources, colorful fruits, and green vegetables.  When preparing your meals, avoid sauces, glazes, and dressings that pack on fat and calories.

Peanut butter (and nuts like almonds, cashews, and pistachios) and Greek yogurt are great choices, convenient, and portable.

For planning purposes, there are some fruits and vegetables that actually retain more of their flavor and nutrients frozen than fresh, including corn, peas, spinach, blueberries, and cherries.

Get STRONGER, Get FASTER!

Your thoughts?

Spread Out Your Protein

22 Nov

Different kinds of meat, eggs and two bottles of milkIf you want to build muscle, you need to get more protein.  Active individuals should aim for 0.6-0.8 grams of protein per pound of body weight.  Athletes may need even more.

So, how should you distribute your daily protein intake?

Scientists at Skidmore College (NY) found that individuals who divide their daily protein among six smaller meals, instead of three larger ones, build muscle faster.

Start your day with protein, and try to get more than half of your recommended intake by lunch.  Eggs for breakfast are a quick and easy way to get your morning protein.  Add a mid-morning protein shake, and grilled chicken (or other lean meat) and Greek yogurt for lunch.  Peanut butter is another good way to get your protein with any meal or snack, any time of day.

I like preparing a protein shake — 10-12 oz. of milk and a scoop of chocolate whey protein powder — and sipping it, throughout the day.  It’s an easy way to add 30-40 grams of protein to my daily intake.

Get STRONGER, Get FASTER!

Your thoughts?

Add Peanut Butter and Banana to Your Breakfast

2 Sep

peanut-butter-banana-sandwich[2]It’s important to start your day with a healthy, nutritious breakfast.  Aim for balance, including muscle-building protein and high-fiber.

Adding peanut butter to your breakfast is an easy way to ensure that you incorporate protein into your morning meal, with minimal time-consuming preparation.

Nutrition guru Amanda Carlson-Phillips suggests the following breakfast ideas:

A peanut butter banana sandwich can be prepared in only 5 minutes and requires three ingredients: 2 slices of whole wheat bread, 2 tablespoons of peanut butter, and 1 banana.  This sandwich delivers 10 grams of protein, 6 grams of fiber, and 290 calories.

Peanut butter and banana oatmeal takes only a few more minutes to prepare.  You’ll need 1 cup of oatmeal (prepared according to package instructions), 1 sliced banana, 1 tablespoon of peanut butter, and a handful of nuts (your choice).  This recipe yields 21 grams of protein, 9 grams of fiber, and 530 calories.

Get STRONGER, Get FASTER!

Your thoughts?

Apple with Peanut Butter: The Ideal Snack

10 Jun

peanut-butter-apples[1]Good nutrition bars are really hard to find.  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Peanut Butter: A Nutritious, Convenient, Portable Protein Source

10 Dec

jif-peanut-butter[1]Looking for ways to get more protein in your diet?  Peanut butter can be a great addition.  This versatile spread lends itself to any meal or snack throughout the day.  Two tablespoons provide 8 grams of quality protein and healthy (unsaturated) fats.  Whether you are trying to lose, gain, or maintain your weight, a serving of peanut butter on whole-wheat bread makes a healthy snack that will stick with you.  Additionally, a 200-calorie serving of peanut butter is far less expensive than a 200-calorie protein bar.  Likewise, ounce for ounce, peanut butter is less expensive than other protein sources such as cheeses and meats.

There are no limits to the different ways you can eat peanut butter.  Here are some ideas (in addition to the good ol’ PB&J):

  • Spread peanut butter on whole-grain toast, bagel, or English muffin
  • Spread it on a cracker (graham cracker, Ritz cracker, etc.)
  • Spread in on a piece of fruit (apple, banana, etc.) or vegetable (carrot, celery, etc.)
  • Mix it in your oatmeal
  • Blend it in your smoothie or protein shake
  • Eat it straight out of the jar

Someone shared this simple recipe with me, years ago.  The combination of ingredients is a little bit different, but give it a try… I think you’ll be pleasantly surprised.  Top a whole-grain bagel or English muffin with peanut butter, Canadian bacon, and sliced apple.  Eat it open-faced, or as a sandwich.  Enjoy!

Get STRONGER, Get FASTER!

Your thoughts?

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