Power of Protein

Pump Up Your Protein Intake

Why is protein such an important nutrient?

• Maintains and replaces tissues in your body
• Organs, muscles and many hormones are made up of protein
• Needed to make hemoglobin, which carries oxygen to your body
• Manufactures antibodies to fight infection and improve your immune system
• An energy source

What is high quality protein?

High quality protein is found in animal products (lean beef, pork, fish and poultry), low fat dairy, and eggs. High quality protein helps you to feel fuller longer and stay energized. Eating protein rich foods may help prevent snacking between meals. Research indicates that high-quality protein may help build muscle strength and prevent muscle loss.

What is whey protein?

Whey protein is a high quality protein powder from cow's milk. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available. Whey protein is a very easy to digest protein. It enters the body quickly to provide the important essential amino acids needed to nourish muscles and other body tissues. Consuming protein, especially whey protein after exercise is a great way to get the most benefits from exercise. Consuming a serving of whey protein along with a carbohydrates helps to promote the movement of protein in your bloodstream into your muscles as well. After your exercise routine try having a protein shake mixed with 100% whey powder, 8 ounces of skim milk and ¼ cup berries.

Why is consuming protein so important after bariatric surgery?

The goal is to get 60-80 grams of high quality protein daily. Not consuming enough protein could lead to hair loss, muscle loss and poor skin tone. Always eat protein rich foods first at the meal. Each ounce of meat has 7 grams of protein. Whey protein isolate supplements are also an excellent source of protein and post surgery they are easier to digest and be more. An excellent source of protein and post surgery they are easier to digest and be more readily absorbed by the body

To increase protein intake, try these tips

• Mix in one scoop of vanilla whey protein powder into your oatmeal. This will add approximately 20 additional grams of protein to start off your day
• Blend up a smoothie using one scoop of protein powder, ¼ cup of berries, and one cup each of milk and ice
• Add in one-half scoop of vanilla or chocolate protein powder into your morning coffee. Mix well for a creamy morning protein coffee (let hot liquids sit for 5 minutes before adding protein powder)
• 1 cup low-fat Greek Yogurt with nuts or mix in 2 tsp. ground flax seed and unflavored 100% whey protein powder
• Add legumes such as chickpeas to your diet. Adding legumes to your salad helps increase the protein content
• Pair a mixed green salad with a fruity whey protein drink. Several companies, such as Isopure, make excellent and great tasting alternatives to the typical milky whey protein beverages
• Stir in a scoop of plain powder into yogurt for a delicious cool dessert
• Throw a whey protein bar and a piece of fruit in to your bag. This protein and carbohydrate combination will hold you through to your next meal and give you an added boost of 12 to 20 grams of protein, depending on the bar
• Add plain protein powder to warm soup. Note: Do not add whey protein prior to cooking, as this may denature the proteins
• Stir plain powder into your favorite pasta sauce, like Alfredo or spaghetti sauce, after cooking

It's important to know that one single scoop of protein powder generally contains about 20 grams of protein. One scoop per day may be enough to meet your requirements.

Pumpkin "Protein" Latte

Ingredients

6 ice cubes
1/3 cup canned pumpkin puree
1/3 cup 2% evaporated milk
1 cup lite soy milk
2 packets Splenda
Cinnamon (to taste)
Nutmeg (to taste)
1 scoop vanilla 100% whey protein powder

Directions







 

Add all ice cubes and all ingredients in a blender.
Blend until shake consistency.

Please note the evaporated milk is used simply for its creamy consistency in shakes. If lactose intolerant, remove evaporated milk and increase soy milk to 1-1/3 cup. A vanilla flavor protein powder is preferable for this recipe.

Number of Servings: 1

Low Carbohdrate, High Protein Pancakes

Ingredients

1/2 C Quaker Oats
1/2 cup hot water (to cook oats)
1 scoop 100% whey protein powder
1/4 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract
optional toppings: Almond butter, blueberries, sugar free maple syrup




 

Directions

Mix oats with hot water. Stir and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and cook on a hot griddle sprayed with PAM cooking spray.

Makes 4 pancakes.

Optional: Top with a thin layer of peanut butter or almond butter and with berries

Number of Servings: 4

Low Carbohydrate, High Protein Taco Bake

Ingredients

Crust
4 ounces fat free cream cheese, softened
3 egg whites
1/3 cup Fat free half and half
1/2 teaspoon low sodium taco seasoning
8 ounces low fat cheddar cheese, shredded



 

Topping
1 lb ground turkey, 93% lean
3 teaspoons low sodium taco seasoning
1/4 cup tomato sauce
4 ounces chopped green chilies
8 ounces cheddar cheese, shredded



 

Directions

1. For the crust, beat the cream cheese and eggs until smooth
2. Add the cream and seasoning
3. Grease a 9"x13" baking dish; spread the cheese over the bottom
4. Pour in the egg mixture as evenly as possible
5. Bake at 375ºF, 25-30 minutes
6. Let stand 5 minutes before adding the topping
7. For the topping, brown the hamburger; drain fat
8. Stir in the seasoning, tomato sauce and chiles
9. Spread over the crust
10. Top with cheese
11. Reduce oven to 350ºF and bake another 20 minutes or so until hot and bubbly

Makes 8 servings.