Winter is a perfect time to revisit one's morning or weekend routine. The seasonal temperatures tempt us to stay indoors and we may be craving more warm comfort foods. The off-season may be upon us too and we might have a little more time in our day to cook nutritious meals. Maybe neither one of those elements are in play and you're just looking for a fresh new idea for your kitchen. These are all good reasons to learn more about protein and incorporate it into your diet.
Essentially, protein is the building block of muscle. If we don't consume enough, our bodies simply can't build muscle. If your goal is to build and maintain muscle, improve performance and overall strength, protein is a requirement. How much do we need in our daily diet? For athletes, it is about 1-1.5 grams per pound of body weight as an average rule of thumb. For example, if you weigh 100 lbs, you should consume 100-150 grams of protein daily. Another key role of protein in your diet is feeling satiated. Research shows that when one consumes protein they feel full and their appetites are curbed. Protein also requires the most energy to digest, so you actually burn more calories just in the process of digestion.
Here is one yummy wholesome, warming recipe to help you sneak in even more protein for your nutritional needs as an athlete. Enjoy!
Vegan Pancakes
Makes 6-8 pancakes.
Ingredients:
3/4 cup rolled oats
1/2 cup almond milk (or water or other milk alternative)
1 scoop Hammer Vegan Protein Powder (any flavor)
1/2 mashed banana
Preparation:
Mix oats in a blender or food processor to make flour (or sub with 3/4 c. oat flour) and transfer to large bowl. Combine mashed banana and milk to dry ingredients. Spoon onto a hot oiled skillet. Cook on both sides for about a minute each and enjoy. Top with berries and toasted coconut flakes.
