Protein is the secret weapon to a better body

Endurance athletes thrive on carbohydrates, but protein is a secret weapon.

Protein’s ability to reduce muscle damage, speed recovery and minimize lean muscle loss makes it an essential part of a triathlete’s diet. Getting enough daily protein is the challenge. Most triathletes struggle to find ways of including more protein as part of their nutrition plan. These times call for creativity. Sneaking in a few extra grams each meal requires thinking outside the frozen meat section.

It is generally recommended that triathletes get more protein than the average person. This calls for about 1-2 grams of protein/kg of body weight/per day. The most convenient sources of protein include lean meat, eggs, poultry, fish, dairy, tofu, legumes and supplements. But eating enough of these foods alongside carbohydrates and fats at each meal add up to a very large plate. By bumping up the protein content in your favourite food choices you increase your daily protein profile without a eating much more.

Outsmart your diet to sneak in protein

Staple foods that can be added to most dishes include egg whites, cottage cheese, high protein Greek yogurt, protein powder, and tofu. Take your simple scrambled eggs dish and add some egg whites to boost the protein content. Egg whites are conveniently packaged in a carton that can be kept in the fridge for weeks. Use them to make an all-protein wrap by covering the bottom of a non-stick pan and frying until you have a flat “tortilla.” Fill the egg white tortilla with chicken or tuna salad for a high protein main dish.

Whole eggs are great in soups and add flavour and thickness. A fried egg is also a classic addition to a hamburger. Cottage cheese is a popular addition to scrambled eggs, making them fluffy and moist. Boiled eggs are a great snack choice to have on hand and go great sliced atop any salad.

Bring down the heat to bump up the protein

When it comes to spicey dishes plain yogurt offers a palette-cooling addition and a serious protein boost. Add a dollop of yogurt to spicey soups, curries or rice bowls. A bowl of oatmeal, fruit or berries goes well with yogurt and provides a great balance of protein and carbohydrates. Protein powders are another common addition to oatmeal and yogurt. Chocolate protein powder added to cold brew coffee makes an amazing high-protein iced beverage that also packs a punch of caffeine for that mid-morning dip.

Tofu is another secret ingredient that can be made to taste like almost anything. Even if you aren’t a fan, soft or medium firm tofu blended with cocoa powder and maple syrup makes delicious chocolate pudding. Soft tofu can also be added to your protein shakes for a thicker, more filling drink and higher protein content. It’s another great addition crumbled into soups or scrambled eggs as well.

Lean muscle mass will make you perform better in workouts, recovery faster so you can train harder, and improve your body composition. But before you try to tackle that steak topped with two fried eggs every morning to get your protein needs in for the day, consider outsmarting your diet. Finding creative ways to pack in more protein doesn’t require a major overhaul of your current nutrition plan.