Shake Up Your Breakfast: Incorporating more protein in your daily diet

TDB Fitness Newsletter 2/7/2021

Our body burns protein to build muscles and healthy organs. Protein also makes up a lot of the fuel that gives us the energy we need to work out. Incorporating a post-workout protein smoothie into your diet can help ensure you’re getting the protein you need.

Tip of the Week:

How much protein do you eat?

Do you know if you’re eating enough protein? Did you even know it was important to eat protein? What image comes to mind when I say “protein powder?”

Protein is an important “building block” in our body; it is the main component of our skin, muscles, organs, nails, hair, bones, etc. As you work out, your body burns a lot of the protein you’ve eaten as energy. You must replace that protein so you have enough left to build and maintain muscle strength. Protein intake is especially important for teenagers (especially those who play sports) as proteins are a vital part of their brain development.

How much protein should you be taking in per day? With rigorous exercise, try to eat from 0.5 – 0.8g of protein per pound you weigh, every day.

It is best to consume your protein after working out, and in combination with carbohydrates. You can get protein from many sources, including whey protein powder.

If you work out in the morning like we do, try Vinnie’s protein breakfast smoothie!

Food for Thought:

Vinnie’s Protein Breakfast Smoothie Recipe

You can satisfy your daily protein needs by eating a variety of foods including animal products and byproducts, legumes, nuts, seeds, and tofu. Here are a few more tips for increasing your protein intake:

  • Use a supplement (like whey protein powder). Does the image of body builders come to mind for anyone else when I mention whey protein powder? Think outside the box on this one. Whey is a great source of protein, and you can find so many recipes online (including this one) with delicious ideas for incorporating whey protein powder into your diet.
  • Food prep and/or make a weekly menu. Planning your meals ahead of time gives you the opportunity to more easily plan for your nutritional needs. It allows you to make more conscious shopping lists. It gives you space to be more intentional about the food choices you make.
  • Use a food journal. If protein intake is in of your fitness goals, keep a log of your meals. When you take time to think and write about the contents of your meals, it allows you to be more intentional about getting the appropriate daily nutrition for your fitness regime. You can literally write in a paper journal, as I prefer to do, or there are apps you can use that make it easy!

We like to work out in the morning before breakfast. We’ve therefore found a protein breakfast smoothie to be a great way to get that vital protein at the optimal time. Below you’ll find the recipe for our simple daily breakfast smoothie. Feel free to experiment with variations of flavors of yogurt and/or types of fruit. Let us know how you like it!

  • 1/2 cup kefir
  • 1/2 cup Greek yogurt
  • 2/3 cup milk (we use almond)
  • 4 tablespoons peanut butter
  • 1 frozen banana
  • 8-10 ice cubes
  • 2 scoops whey protein powder (we use chocolate)

Add ice cubes and frozen bananas to the blender first. Then add all the liquid (you should still be able to see the top of your ice once you pour the liquid in). Add the protein powder last. Blend. Serve. Drink. Enjoy! (Makes two servings or roughly 24 ounces of liquid).

Team Announcements

Work From Home Life

Raise your hand if you’re working from home! Us too. Renea is often working at the same time that Vinnie is live-streaming on Facebook. If you listen close to last Thursday’s video you may be able to hear her talking on a zoom call. She tends to get passionate about her discussions, and will try harder to keep it down in the future!

Referral Program

Refer your friends to TDB Fitness and receive a week of training 50% off.

All they have to do is give us your name when signing up for a new training package. (Receive one week of training at 50% off for each referral).

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