NutritionThe Training Edge

Shake-Free Protein: Real Food Options

foodShake-Free Protein: Real-food options for when you need a protein-shake break.

Looking for an alternative to vanilla, chocolate, and fruit-flavored protein drinks? Here, registered dietitian Courtney M. Sullivan, RD, NASM-CPT, GPTS, owner of Nutrition for Body and Mind in Beverly Hills, Calif., shares five real-food options that deliver protein for muscle repair, and taste great too.

  • The Yogurt Break
    Plain, nonfat Greek yogurt (6 ounces) topped with raspberries and 2 tablespoons of hemp seeds  Grams of protein: 24
  • Cheese and Crackers
    2 ounces light cheddar cheese (50% less fat) with whole-grain crackers  Grams of protein: 20
  • Beans and Quinoa
    1 cup kidney beans tossed with ½ cup quinoa and ½ tablespoon olive oil/balsamic vinegar dressing  Grams of protein: 19
  • Egg and Apple Combo
    2 hard-boiled eggs and a large apple   Grams of protein: 13
  • Almond Butter/Celery Combo
    1 cup low-fat chocolate milk plus celery dipped in 2 tablespoons almond butter   Grams of protein: 12


From NASM’s The Training Edge, Sept/Oct 2014

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  1. Mike Harty
    September 7, 2014 at 10:24 pm — Reply

    NASM, the emphasis on no-fat or low-fat in these snacks is not consistent with recent research into the value of natural foods, i.e., full fat.

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