So this year I am working on adding more protein to fuel my workouts so I have a question

I don't eat breakfast, but eggs are actually more fat than protein (based on calories). So, maybe a morning hamburger or chicken breast on a muffin?

tcunbeliever wrote: »

I don't eat breakfast, but eggs are actually more fat than protein (based on calories). So, maybe a morning hamburger or chicken breast on a muffin?

???




OP, my go-to breakfast is plain greek yogurt mixed with protein powder and berries.

JBanx256 wrote: »

quiksylver296 wrote: »

tcunbeliever wrote: »

I don't eat breakfast, but eggs are actually more fat than protein (based on calories). So, maybe a morning hamburger or chicken breast on a muffin?

???




OP, my go-to breakfast is plain greek yogurt mixed with protein powder and berries.

Protein is 4 cal per gram; fat is 9 cal per gram. So in your 1st entry there, you have 24 cal coming from protein & 45 cal coming from fat. So, "based on calories," eggs are more fat than protein (45 fat calories > 24 protein calories).

Ok, I see it now. I usually eat one whole egg and two or three whites (because I can't do whites alone, yuck!). Good protein for the calories. Plus, I need fats, too.

Breakfast for me tends to pretty low key; two hard boiled eggs, a banana, and a slice of wheat or multigrain toast. When I want to make things a bit more exciting or fancy, avocado toast is always a delicious option.

But, I'm someone who loves eggs, so they're an easy way for me to get my protein in the morning. However, my partner prefers making smoothies or overnight oats. You can find some really good recipes for both online or just wing it.

More protein is great for aiding in recovery and preserving muscle mass...it is not so great for the purpose of "fueling workouts"...carbs are king there.

At any rate, if I want a high protein breakfast I usually have 1 egg and 3 egg whites (from carton) omelette with ham or turkey and skyr.

ETA: I do a lot of my workouts during my lunch break, so my breakfast is usually higher carbs. Usually a big bowl of oats with blueberries and around 10 grams of slivered almonds. My later meals and snacks are typically higher protein...ie my tuna and pea and quinoa "salad" for lunch, skyr for afternoon snack, whey supplement, and some kind of meat, poultry, or fish with veg for dinner or a beef or chicken stew or something.

I generally eat more protein post workout, as it helps better with recovery as @cwolfman13 pointed out. Protein takes a longer time to break down in the system, so it’s not necessarily the best for fuel purposes pre-workout. But to each their own! What works best for you is really key. Everyone has different preferences dependent on the type of exercise, intensity and longevity of that workout.

Though, for protein choices as others have mentioned - my go to is Greek yogurt or eggs I know you mentioned staying away from yogurt since you have it later....I actually have Greek yogurt twice a day. XD It’s a good, quick source of protein and low in calories.

For the most part, if I know I’m going into an intense and long training session, I’ll eat something like an English muffin with peanut butter and/or oatmeal + some fruit like a banana roughly an hour to an hour and a half prior to my workout.

Edited: Grammar and typos.

My usual morning go-to is protein pancakes or waffles. There are a few ways to do this, which give slightly different results:

A. Supplementing a "just-add-water" pancake mix: add protein powder (I usually use whey/dairy based for this) to replace up to half of the pancake mix called for per the instructions on the box. This won't be the lowest-carb version, but still pretty great -- and convenient.

For example:

• 1/4 cup favorite pancake mix (Kodiak Cakes and even Krusteaz make mixes that are already high-protein)
• 1/4 cup (~20g, usually around 2/3 typical scoop) protein powder (Quest powders usually bake better than most, as they're a mix of whey and casein proteins, and give a good texture)
• 1/2 tsp baking powder (optional; sometimes helps them fluff up more since you're replacing mix with powder without leavening
• Water, as needed, to form a nice batter; griddle as normal

B. Dairy-based protein powder (whey/casein) and egg whites

• 1 scoop (~30g) protein powder (again, I recommend a whey/casein blend like Quest, but whey only is relatively cheap and will do fine; pancakes may be a bit thinner)
• 2 egg white (~66g)
• 1/2 tsp baking powder
• Water as needed (not much; keep this batter on the thicker side)

C. Plant-based

• 3 egg whites (~100g)
• 1.5 tbsp (~7g) whole psyllium husk powder (thickens and gives a bready texture)
• 1 scoop (~30g) plant protein powder (recommend a blend of at least pea and rice for best taste/texture; e.g. Sun Warrior, or Orgain)
• Water, as needed (let the batter sit a minute or two while the psyllium thickens, then add more as needed)

Play around with the scale for however many 'cakes you want. Vanilla powders are great blank-slates that you can use in lots of baking. Quest also makes an unflavored, multi-purpose blend. Add cinnamon or whatever flavorings you like.

More recipes: http://www.proteincakery.com/

Overnight protein oats is another that my girlfriend really likes:

• 1/4 cup oats
• 1/4 cup (or 1 scoop) whey protein powder
• 1/4 cup Greek yogurt
• 1/4 cup water, milk, or non-dairy milk
• 1 tsp chia seeds (optional, but helps thicken)

You can make these in all sorts of flavors. My girlfriend's favorite is carrot cake: add a tbsp or two of finely shredded carrot (I do in the food processor), some walnut pieces and raisins, and 1/4-1/2 tsp ground cinnamon. Others that I've done:

• Add gingerbread spices (ginger, cinnamon, clove) and a little molasses for gingerbread
• Cocoa powder and instant coffee/espresso powder for a nice mocha flavor (or chocolate protein powder)
• Cocoa powder and coconut flakes
• Powdered peanut butter and fresh berries (or a little dollop of jam)
• Small splash of lemon juice and/or zest and poppy seeds
• A drop of almond extract and blueberries
• Sliced banana, nuts, cinnamon, and a little nutmeg
• Cinnamon, nutmeg, and a little maple flavor or low sugar syrup (French toast)

You could probably figure out a ton of things. Just make them ahead of time and let them chill in the refrigerator overnight to a couple days. Make several ahead of time for grab-n-go.