So, its another Meatless Monday! Yikes, what actually counts as Meatless? Does diary count? What about eggs? As a lacto-ovo- vegetarian (90% of the time), I regularly eat dairy and eggs. So my food recall for today does include eggs (ovo) and diary (lacto).
Why I do dairy….In particular, I choose to consume dairy not just because it tastes good, but research has shown that dairy proteins (casein and whey) help support muscle repair and recovery. Dairy foods are also complete proteins e.g. they contain all the essential amino acids required by the body. What’s an essential amino acid, you ask? The building blocks of life, and so you better eat them!*
Let’s see what I ate….Food Recall time
Pre run breakfast classic: PB toast and COFFEE
Protein= 3g (from rye bread)
Post run Breakfast: Spinach Scramble with Seitan Bacon and Brown Rice and COFFEE
Protein= 23 grams (2 grams from brown rice, 6 grams from 1 egg, 15 grams from seitan bacon)
Pre lunch snack: Kefir* and COFFEE
Protein=11 grams of protein
Lunch: Subway….(I forgot my lunch at home?) Also, who knew Chicago subway’s had giardiniera? Falafel Veggie Sub
Protein= 33grams (9grams bread, 24 grams falafel)
Post lunch snack: Kefir* , peanut butter cups, and COFFEE
Protein=11 grams of protein
Dinner: TBD, let’s hope its something good. Although, I am sorta full from that sub at lunch….
Also…boom, doing the math I perfectly hit my 1.2 grams of protein per kg of body weight already. And it was fairly spread out throughout the day, more on protein timing later. 🙂
Note for vegans: If you chose not to do dairy, no worries, there’s plenty of creative ways you can get your protein in, too (seitan, tofu, etc.).
*Disclosure: I do work for Lifeway Foods; hence the kefir. 🙂
Next up: Protein timing and protein utilization!
Sources:
Food Recall= myself, obviously.
1.Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2015, April). Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. Retrieved March 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/250297032.
2.Naclerio, F., & Larumbe-Zabala, E. (2016, January). Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Retrieved March 27, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/26403469
3. Rosenbloom, C. (2012). Sports nutrition: a practice manual for professionals (5th ed.). Place of publication not identified: Academy of Nutrition and Dietetics.
Kean Nutrition 