This recipe uses Body Nutrition Trutein protein powder (ideal texture and taste for baking). If you don’t have chocolate protein powder available, other flavors work as well. I recommend checking out Vanilla Bean, Cookies & Cream, or Red Velvet Cake. Trutein is a blend of whey, egg, and casein protein. You may need to adjust the amount of milk and cooking time with a different type of protein.
This recipe scales up well if you want to make a heap of crepes. Store the extras in an airtight container in the fridge for up to a week. Separate each crepe with parchment paper, and reheat in the microwave for a few seconds.
Adjust the macros for these cocoa protein crepes by changing up the toppings and fillings. For more protein, spread on nonfat Greek yogurt. Add more fruit for additional carbs. For fats, spread on nut butter. Peanut butter and banana would be a great combo.
These cocoa protein crepes and berries are a fast treat. 27g of protein while satisfying a sweet tooth.
I hope you enjoy these crepes! Let me know if you made them. Join my Facebook Group – Fuel Your Goals for all things nutrition, performance, and habits.
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Peanut butter heaven! This higher protein lower carb peanut butter overnight oats recipe is a convenient breakfast or easy make-ahead snack. 30g of protein per serving and lower in carbs vs. traditional overnight oats.
I love the convenience of overnight oats for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.
8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than standard diameter mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.
Reducing carbs
In this recipe I substituted half of the oats with fully cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and has no taste…..it’s totally overwhelmed by delicious peanut butter! I have a number of clients who have difficulty incorporating vegetables into their diet, and this recipe is a simple example of how to incorporate a “hidden” minimally processed veggie. Between the oats and the cauliflower, these peanut butter overnight oats provide 9 g of fiber per serving. It’s very filling!
Protein Source
For the protein power, I used Vanilla Bean Trutein. It’s a blend of whey, egg, and casein protein. It’s a product I’ve been using for years, and found to provide the best texture and taste. The recipe is forgiving if you want to use a different type of protein power, you’ll likely need less water for pure whey, and more water for pure casein or plant-based.
The quantity of water added dictates the final texture and thickness, and the oats will become thicker after refrigeration. 1 cup of water will make very thick oats using Trutein. Add in 2 tbsp. increments beyond this to get to where you think you want it.
It’s simple to adjust these peanut butter overnight oats for your needs. A few examples:
For higher carbs, add more oats or mix in some fresh or frozen fruit – tart cherries would be AMAZING!
For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
Adjust the fat by using more or less peanut butter.
For a vegan option, utilize vanilla flavored soy protein or plant-protein blend
8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.
Peanut butter heaven! This higher protein lower carb peanut butter overnight oats recipe is a super-convenient breakfast or on the go snack. 30 g of protein and half the carbs of traditional overnight oats.
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Because who doesn’t love bread? Infused with almond and Fuji apple, this low-sugar whole grain apple bread is a satisfying afternoon snack or delicious treat on a weekend ruck. Skip the Starbucks and give this a go.
Notes about the recipe:
The combination of stone ground whole wheat plus almond flour provides the bread with a heartier, nuttier taste. However, white flour or a gluten-free flour will also work.
For the vanilla protein powder, utilize a blend of egg, whey, and casein (see recommendation in recipe). Pure whey and pure casein are more heat sensitive do not bake well. A plant-based protein blend will likely work.
Although the apples and applesauce provide a hint of sweetness, this bread has very low sugar. If you want this to taste more like a desert, add a tablespoon of dry sweetener such as Splenda, monkfruit, or Swerve. Regular sugar also works, but will change the nutrition.
For baking, I used a glass 9×5 loaf pan lined with parchment paper and lightly misted with coking spray. This allows the loaf to easily pop out of the pan. If your pan is metallic, cooking time may vary. Start checking at 30 minutes with a toothpick test.
After the loaf cools, it can be stored in the fridge covered for up to a week…..but it won’t last that long. 😉
This bread can be re-heated in a toaster oven or warmed for a few seconds in the microwave. Highly recommend topping with a smear of almond butter or peanut butter, or have with some yogurt and more applesauce. Yum!
Infused with almond and Fuji apple, this whole grain apple bread is a satisfying afternoon pick-me-up or delicious snack for a hike.
Contact me to discuss a customized nutrition plan and coaching to meet your physique and performance goals.
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Inspired by Persian kabob koobideh, these healthy and flavorful oven-broiled lean beef “kabobs” are a simpler-to-make version. Pair with roasted pepper, tomato, basmati rice, and tzatziki garliccucumber dip.
Preparation of authentic Persian kabobs at home requires substantial effort – it takes time and skill to press the meat onto required large flat metal skewers and they must be cooked on a very hot gas grill or over coals. This recipe captures the flavor of kabobs with less effort.
As an alternative to grilling, these “kabobs” are formed as patties and broiled in the oven. Further, this version substitutes full fat beef and lamb for lean ground beef.
Kabob Spices
It’s important to use all the spices. If you don’t have a local Persian grocery store, Amazon has it all. One seasoning you may not be a as familiar with is savory and tangy za’atar spice blend which usually contains thyme, sesame and sumac. It’s great to incorporate as meat seasoning, sprinkle on salad, or spread and baked on flatbreads.
Kabob Broiling Setup
Critical to the setup is an elevated rack. To elevate the baking rack, place a cooling rack on a baking sheet lined with foil. Under each corner of the cooling rack, place small wads of foil to create space. Spray the rack with cooking spray. This ensures the meat will not stick, get soggy, and fall apart as the juices render. Should you decide to broil some roma tomatoes and green peppers as a side, cook those first.
Baking Sheet Setup
Kabob patties before broiling
Inspired by Persian kabob koobideh, these healthy and flavorful oven-broiled lean beef “kabobs” are a simpler-to-make version. Pair with roasted pepper, tomato, basmati rice, and tzatziki garlic cucumber garlic dip.
This recipe was inspired by my client, Elysia! Contact me to discuss a customized nutrition plan and coaching to meet your physique and performance goals.
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Is it healthy to eat whole eggs? Are egg whites a better option? Here, we review egg and egg white nutrition and highlight the latest research.
Egg and Egg White Nutrition: Macronutrients, Vitamins, and Minerals
By weight, whole eggs are mostly water! Considering only the solids, a large egg provides 6 g of protein and 5 g of fat, with minimal amount of carbohydrate. Most of the protein is in the white (4 of 6 grams), and all the fat is in the yolk (5 of 5 grams).
With the exception of vitamin C, eggs are vitamin rich. The highest nutrient density is in the yolks. As expected, the vitamins that are fat-soluble (A,D,E,K) are exclusively found in the yolks since there’s no fat in egg whites. Eggs are also relatively high in phosphorous, calcium, and potassium.[1]
Egg and Egg White Nutrition: Micronutrients
Choline
Beyond vitamins and minerals, eggs are a good source of choline. This essential nutrient is a structural element of our body’s cell membranes and a precursor molecule for acetylcholine. Think of acetylcholine as the CEO neurotransmitter in the parasympathetic nervous system, communicating signals for muscle control, blood vessel dilation, and regulation of heart rate. Choline also plays a role in memory, mood, and other brain and nervous system functions. Although our bodies can make small quantities of choline, most of it must be consumed through diet. One egg contains 147 mg choline and the US Recommended Nutrient Intake (RNI) for healthy adults is 425 mg/day for females 550 mg/day for males.[2] If you aren’t an egg eater, other lean protein sources of choline are beef top round (117 mg in 3 oz) and soybeans (107 mg in 1/2 cup).
Carotenoids
Egg yolk is a highly bioavailable source of plant pigment carotenoids lutein and zeaxanthin (on average 292 and 213 micrograms/yolk, respectively). These pigments also provide the yolk its yellow color. Hue will depend on what the hen is eating. Chicken farmers sometimes will add other natural pigments such as beta-carotene and marigold to chicken feed to make yolks darker.
Lutein and zeaxanthin accumulate in the retina. Multiple observational and interventional trials indicate lutein has beneficial impact on diseases of the eye,[3] preventing or even improving both age-related macular degeneration (AMD), the leading cause of blindness and vision impairment. Lutein may also have positive effects towards other conditions, research results have been equivocal for total favorable effects on human health and there is no recommended dosage. As an alternative, it’s possible to supplement lutein or consume it from plant-based foods – for example kale, spinach, or broccoli. Bioavailability from plant sources may be reduced,[4,5,6] but this may also depend on co-consumed foods.
You may have noticed yolks take on a green hue when they’ve been sitting around for a bit or are overcooked. Totally normal and safe. It’s iron sulfide – a reaction between the iron in the yolk with hydrogen sulfide gas generated from the egg protein during cooking. Hydrogen sulfide is also responsible for the stink….
Are Whole Eggs “Bad”? – Eggs and CVD Risk
Historically, consumption of high cholesterol foods was directly implicated in increased risk of of cardiovascular disease (CVD). Pre-2013, the American Heart Association/American College of Cardiology Dietary Guidelines for Americans recommended limiting dietary cholesterol to <300mg/day. For reference, one egg contains ~187mg of cholesterol.
More recent revision of guidelines did not again bring forward this recommendation. Available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol. The available evidence suggests that within the context of actual dietary patterns, replacing foods high in saturated fat (which typically also contain more cholesterol) with foods higher in polyunsaturated fats(PUFAs)are expected to produce greater reductions in LDL cholesterol than reducing dietary cholesterol intake alone. Therefore, cholesterol specifically is not a nutrient of concern for overconsumption.[7,8,9]
In this context, eggs are an outlier as they are high in cholesterol yet low in saturated fat. In the most recent prospective cohort study,[10] moderate egg consumption (1 egg/day) is not associated with overall cardiovascular disease risk. If dietary cholesterol is a concern, evidence supports reduction in consumption of ultra-processed meats and fried foods, combined with addition of more dietary fiber from vegetables and fruits as more beneficial action than elimination of egg yolks.
Of course, the danger in study interpretation in support of, or against whole egg consumption is generalization over large populations, which may not be relevant at the individual level. If you have specific concerns, consult your physician.
Egg Protein – Strength and Body Composition
Eggs are a high-quality protein source, providing all essential amino acids (EAAs). They’re also highly digestible, achieving a top score of 1 per Protein Digestibility Corrected Amino Acid Scoring (PDCAAS). With respect to total essential amino acid (EAA) concentration, egg protein is comparable to human skeletal muscle.[11]
Is there a “winner” in terms of eating whole eggs versus egg whites? Depends on your goals, but if you’re a resistance training individual pursuing strength gains, whole eggs *may* provide a slight advantage.
Although dietary amino acid availability is a major correlate to post-exercise muscle protein synthesis (MPS), research conducted by Sawan [12] and van Vliet [13] highlights that there are impactful non-protein variables that impact MPS anabolic signaling. The observed MPS response with whole egg consumption versus protein-equated egg white consumption indicates compounds in the yolk have a synergistic effect. Although a 2020 study [14] indicated egg whites and whole eggs similarly support muscle hypertrophy provided total protein intake is maintained, more recent research by Bagheri [15] found that their whole egg eating test subjects demonstrated increased quadriceps and handgrip strength and a reduction in body fat % compared to their protein equated egg-white eating group.
If strength is your goal, there’s no need to avoid eating whole eggs and sticking only to whites. Provided you have enough total protein in your diet, whole eggs appear to be just as beneficial (if not more beneficial) to your progress. If your primary goal is weight loss, the primary factor to consider is maintaining a calorie deficit. Egg whites contribute calories from protein, whereas whole eggs contribute calories from protein plus more energy-dense fats. Limiting the amount of egg yolks can help keep total calories and fat macros in check.
Quick Egg Recipes and Egg Substitutes
Although freshly cooked eggs usually taste the best, it’s no issue to store cooked eggs in the fridge for a week. They can readily be reheated in the microwave. Here are a few ideas for meal prep or quick cooking:
[1] Rehault-Godbert, S.; Guyot, N.; Nys, T., The golden egg: nutrition value, bioactivities, and emerging benefits for human health, Nutrients, 11, 684, (2019).
[2] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 199
[3] Buscemi, S.; Corleo, D.; et al., The effect of lutein on eye and extra-eye health, Nutrients, 10(9), 1321, (2018).
[4] Handelman, G.J.; Nightingale, Z.D.; et al., Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk, Am J Clin Nutr., 70(2), 247, (1999).
[5] Chung, H-Y.; Rasmussen, H.M.; Johnson, E.J., Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men, J Nutr., 134(8), 1887, (2004).
[6] Eisenhauer, B.; Natoli, S.; et al., Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection, Nutrients, 9(2), 120, (2017)
[7] Eckel R.H.; Jakicic, J.M.; et. al., 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines [published corrections appear in Circulation. 2014;129:S100–S101 and Circulation. 2015;131:e326]. Circulation. 2014; 129 (suppl 2):S76–S99. doi: 10.1161/01.cir.0000437740.48606.d1
[8] Carson, J.S.; Lichtenstein, A.H.; et al., Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association, Circulation, 141(3), 2019.
[9] Mensink R., Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. Geneva, Switzerland: World Health Organization; 2016.
[10] Drouin-Chartier, J-p.; Chen, S.; et. al., Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis, BMJ, 4(368), 513, (2020).
[11] van Vliet, S.; Burd, N.; van Loon, L.J.C., The skeletal muscle anabolic response to plant- versus animal-based protein consumption, J Nutr., 145(9), (2015)
[12] Sawan, S.A.; van Vliet, S.; et. al., Whole egg, but not egg white, ingestion induces mTOR colocalization with the lysosome after resistance exercise, Am J Physiol Cell Physiol., 315(4), C537, (2018).
[13] van Vliet, S.; Shy, E.L.; et al., Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men, Am J Clin Nutr., 106(6), 1401, (2017).
[14] Bagheri, R.; Moghadam, B; et.al., Comparison of whole egg v. egg white ingestion during 12 weeks of resistance training on skeletal muscle regulatory markers in resistance-trained men, British Journal of Nutrition,124(10), 1035, (2020).
[15] Bagheri, R.; Hooshmand, M.; et. al., Whole egg vs. egg white ingestion during 12 weeks of resistance training in trained young males: A Randomized Controlled Trial, J Strength Cond Res., 35(2), 411, (2021).
Tomatillo steak & peppers (aka chile verde con carne) is perfect for family taco night or meal prep. Sweet and tangy green tomatillo and spices tenderize the beef over time, so it tastes even better the next day.
The trick to keeping extra lean meat cuts such as eye round steak tender and juicy is to carefully control cooking rate. For this tomatillo steak and peppers, we cook the meat until it’s about 75% done. A good amount of pink should remain. By quickly removing from the heat and placing in a covered bowl, it continues to cook slowly. When we return in to the pan for a final few minutes, it completes cooking and allows the rich flavors of the tomatillo base and spices to soak in.
There are a large variety of salsa verde options on the market, I recommend using the roasted variety for additional smokey flavor alongside the smoked paprika. Hatch chile powder and cumin add a deeper pepper flavor. The red chile powder is optional, for some heat.
This recipe is for a large batch. It scales down linear if you’d like to reduce the size. However, this dish tastes BETTER on subsequent days as the sauce further tenderizes the beef pieces.
I preferred to keep the sauce base thin, however you could thicken it up by boiling the sauce for about 30 minutes to eliminate water.
Pairs great with corn tortillas or rice.
This richly spiced tomatillo & pepper steak is perfect for taco night or as part of your high protein healthy meal prep. The sweet green tomatillo and chili spices infuse into the beef over time, so it tastes even better the next day.
Please let me know if you tried this recipe.
Eating healthy doesn’t need to be boring. Please reach out if you are interested in 1:1 nutrition coaching.
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Super simple meal prep! These egg and sausage breakfast bites are a great on-the-go breakfast when you have limited time in the morning.
Egg white-only version (lower cal, lower fat).
In the morning, it’s all about fast and easy. These delicious egg and sausage breakfast bites are designed for bulk meal prep to get a high protein breakfast without extra fuss in the kitchen every morning. They provide the full flavor of sausage with a fluffy texture from the egg, and a nice finish with cheese baked on top. Pop in the microwave for 20 seconds, grab some fruit or toast, and go!
I made a pan of home made sausage crumbles to mix in these egg bites so I can control the ingredients and focus on eating less processed foods. The homemade sausage spice hits just the right flavor. To save time, make a large batch of sausage seasoning and store in the pantry.. If you want to kick it up a bit, red chili flakes are a great addition.
The secret ingredient to add deeper flavor is Peri-peri sauce which provides a mild peppery kick and light garlic flavor. I buy this one but there are many available on the market.
I’ve found the best molds to make these are 12 well silicone muffin pans. The egg bites pop right out after cooling. Be sure to place a metal baking sheet underneath for rigid support and heat conduction.
Egg White Bite Nutrition Comparison:
Starbucks Egg White & Roasted Red Pepper Sous Vide Egg Bites (2 bites): 170 kcal, 12g protein, 11g carbs, 8g fat
A sweet and savory dish that can meet your plan AND please the family.
I’m constantly looking for ways to change up the flavor and texture of chicken – this is a excellent way to combine the natural sweetness of honey and almonds with savory spices.
I recommend chicken breasts cut into strips for faster cooking, or use chicken thighs if you want more fats in the dish.
There are two key aspects of this recipe to get an even almond coating on the exterior when cooking is complete. First, make sure the chicken pieces are fully coated with the egg white-honey wash to ensure that when you dredge them in the almond flour it sticks to the entire surface.
Second, the rack stand-off on the baking tray is a must. If you place the chicken pieces directly on the tray, the juices formed while the chicken is cooking will make the coating fall off. By using the rack stand-off, the juices fall to the bottom of the tray, leaving your coating intact.
The seasoning possibilities for incorporation into the almond flour are endless. I chose Montreal seasoning which is primarily red peppers and garlic. Spicy could work well here too!
One caution, this recipe is not microwave friendly for re-heating leftovers. The coating collects some moisture when you store in the fridge, and the microwave will steam it and cause the coating to fall off. Rather, re-heat in a toaster oven or regular oven on high for a couple of minutes.
I chose to divide this recipe into 8 servings to get a meal with ~ 25 g protein and ~ 10 g fat. You can divide this up into more or fewer servings to meet your needs. Nutrition information for the entire batch is located in the recipe. (You may have a bit of extra egg/honey wash and almond flour left over after the coating process. In the nutrition info I assumed it all was used, so actual calories and macros may be slightly lower than shown.)
Delicious honey almond crusted baked chicken with Montreal seasoning for a balance of sweet and savory.
Let me know if you tried this recipe and how you like it.
Ready to work on your nutrition plan for fat loss, performance improvement, or just to improve your habits? Contact me.
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Protein is the most valuable macronutrient for retention of lean muscle mass while on a fat loss diet. But how much do we need and how does it help us? Here’s the latest from the research.
The Role of Protein – Three Major Points
1) Protein fuels our muscles with the amino acid building blocks needed to repair damage (catabolism) and grow additional muscle (anabolism). Appropriate protein intake and resistance training facilitates these processes to promote fat loss versus muscle loss.
2) As energy intake decreases, we become increasingly hungry. Beyond it’s critical function in muscle recovery and growth, protein increases levels of our hormones that provide feelings of satiety after a meal, and decrease our appetite stimulating hormone. Extended feelings of fullness enabled by appropriate protein intake is a welcome benefit!
3) Compared to carbohydrates and fats, protein has a greater energy cost to digest and metabolize – around 30%. You are burning more calories by eating protein versus other macronutrients, all in support of maintaining an energy deficit in a fat loss diet.
How Much Protein? Don’t use the US RDA……
The US Recommended Daily Allowance is 0.36 grams per pound of bodyweight per day (g/lb BW) for sedentary individuals – far too low for an exercising individual, particularly someone who engages in some form of resistance training.
A review of the current research on the impact of protein intake on body composition and muscle protein synthesis indicates that a good target for an average adult who is resistance training is 0.73 g/lb BW per day for muscle retention (and accretion).
Practical Example: a 160 lb resistance training individual currently consuming 64 g of protein per day (0.4 g/lb BW) in a calorie deficit would significantly improve their likelihood of lean mass retention by nearly doubling protein intake to 120 g/day. To compensate for the increased protein, this individual would also need to decrease the amount of carbohydrates and fats; simply adding more protein would create a calorie surplus.
So if 0.73g/lb BW is enough, would higher be even better? It’s tempting to make this extrapolation. In a fat loss diet, we want to dial in the right amount of protein to induce beneficial body composition changes, yet not take our dietary protein so high that we excessively reduce carbohydrates and fats to the detriment of performance, mood, hormones, and other markers. There are some studies indicating that higher (upwards of 0.9 g/lb BW) has no detriment and may further support lean mass retention, the overall number of studies are limited and do not yet justify higher levels across the board. That being said, based on some of the other benefits I do recommend higher protein levels to some clients in consideration of lifestyle, food preferences, satiety, training modality and intensity, and existing lean body mass (body fat does not require protein to support it).
What Type of Protein?
Eating high quality,complete proteins containing all nine essential amino acids (our bodies can’t make these and they must be obtained through diet) is the priority. Complete whole food protein sources include red meat, chicken, turkey, fish, eggs, milk, yogurt, and soy. Beyond recommendation of these foods, a personalized assessment based on your current body composition and goals can be established.
When transitioning to a diet higher in protein, many people find it challenging to meet their daily protein target eating only whole foods. This is where protein powder supplementation can be useful tool. Examples of complete protein powders include, whey, egg, casein, and soy. These are digested at different rates in the body and can be utilized to their advantage at different times of day.
The specific type of complete protein powder used is of secondary importance compared to the importance of meeting daily protein intake. Bottom line – if you are going to start to incorporate protein powder into your regimen, firstly pick one that has all the EAAs, tastes good to you, and is agreeable to your stomach. The specific type and timing can be dialed in after you have formed the habit.
A lot of folks take BCAAs (branched chain amino acids aka leucine, isoleucine, and valine) as a supplement to their diet. Despite their popularity, research is fairly clear that BCAAs are ineffective for muscle protein synthesis and in this regard they are just expensive flavored water. Instead, eat or drink whey protein around workouts. You are getting plenty of BCAAs by consuming the whole foods and the protein powders mentioned above. I’m not against BCAA supplements if they make you feel good – some studies indicate they do help with recovery – but understand you are spending money on something that, from an efficacy perspective isn’t moving the needle much compared to complete protein.
When Should I Eat Protein?
After you’ve locked down the amount high quality protein you need, distribute it relatively even across the snacks and meals that you eat throughout the day, ideally every 2-4 h. There is a diverse body of research regarding how much protein the body can digest and utilize for muscle protein synthesis from each serving/meal and depends on age, gender, body composition, training status, and other considerations. Given the large number of variables, a good range to stay in is 20-40 g of high-quality protein per meal. An example of 20 g of protein would be 57 g (2 oz.) of cooked chicken breast.
Protein Timing and Training?
Specific protein timing is of secondary importance relative to overall protein intake and general distribution. However, if you are engaging in intense resistance training the post-exercise period should incorporate a solid dose of protein and carbohydrate since muscles are depleted of fuel (glycogen and amino acids) and muscle fibers require repair.
There is a misconception that the post-exercise anabolic window for muscle protein synthesis is narrow, whereby if protein is not consumed immediately post-workout, the opportunity for “gainz” will be forfeit. Far from the truth – the aggregation of research suggests that the anabolic period extends many hours post-training. From a practical eating perspective, try to get a dose of protein within 2 hours after training.
Closing Notes
It’s important to remember that fat loss and muscle growth occur by separate, distinct processes. Although it is impossible to convert fat to muscle, it is possible to preserve lean body mass while decreasing fat mass during a calorie deficit, and it is also possible to increase lean body mass while decreasing fat mass. Protein intake has a strong influence over this; I work with clients on customized protein quantity, type, and timing based on meal frequency preferences, training modality and duration, and schedule. This ensures we are maximizing the benefits of protein from a body composition, performance, and sustainability perspective. I’ve seen incredible body composition changes firsthand in my clients.
I love keeping up with latest in protein research. I’ll keep you updated on the latest credible findings. As always, please feel free to reach out with questions.
Ready to get started on your nutrition strategy?
Recommended Further Reading:
Morton, R.W., et al,A systematic
review, meta-analysis and metaregression of the effect of protein
supplementation on resistance training-induced gains in muscle mass and strength
in healthy adults, Br J Sports Med, 2018;52:376–38
Schoenfeld, B.J., Aragon, A.A.,How
much protein can the body use in a single meal for muscle-building?
Implications for daily protein distribution, Journal of the International
Society of Sports Nutrition (2018) 15:10
Rahmi, M.H., et. al, Branched-chain amino acid
supplementation and exercise-induced muscle damage in exercise recovery: A
meta-analysis of randomized clinical trials, Nutrition (2017) 42:30
Jaeger et. al., International Society of
Sports Nutrition Position Stand: protein and exercise, Journal of the International Society of Sports
Nutrition, v14, Article number: 20 (2017)
Longland, T.M. et al, Higher compared with lower
dietary protein during an energy deficit combined with intense exercise promotes
greater lean mass gain and fat mass loss: a randomized trial, Am J Clin Nutr
2016;103:738–46
Trommelen, J. , Loon, L.J.C., Pre-Sleep
Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise
Training, Nutrients 2016, 8(12), 763
Aragon, A.A., Schoenfeld, B.J., Nutrient
timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports
Nutrition 2013, 10:5
Wycherley, T.P., et al, Effects of energy-restricted
high-protein, low-fat compared with standard-protein, low-fat diets: a
meta-analysis of randomized controlled trial, Am J Clin Nutr
2012;96:1281–98
Ready to learn how to fuel your goals with the right mindset and plan?
A simple Chinese stir fry-inspired dish packed with protein and veggies.
When my taste buds need a break from chicken and turkey breast, pork, and lean cuts of beef, I use opportunity to explore new recipes with other protein sources. This recipe uses Tofu (a complete protein and an excellent option for vegetarians and vegans) and collagen* as the main protein sources. If you are not a tofu fan, this dish would also work great with chicken or pork.
Firstly, the tofu. It’s important to use extra firm so it doesn’t fall apart during cooking. Typically a tofu stir-fry dish calls for fried tofu which is deep fried in soybean oil and triples the calories:
Instead, I “fake fried” the tofu in a pan with a light spray of canola oil to give the exterior a crisp texture. The end result is nicely browned cubes that aren’t greasy and are ready to absorb the glaze.
Before “frying”
After “Frying”
For the glaze: A common way to thicken a glaze or sauce is to add corn starch. Rather than corn starch (carbohydrate), I instead used collagen protein which provides the same result but instead adds additional protein. It’s a great substitution; collagen is flavorless and readily absorbs into water. It seamlessly mixes with the other ingredients in the glaze.
Hoisin sauce and chilli sauce can be purchased at all major grocery stores, although it is usually less expensive at the Asian grocery stores. You can adjust the level of heat by adding more or less chili sauce. The recipe keeps it mild, I usually add more as I eat it.
Chinese eggplant and the peppers.
Finally, a note about the veggies. I used Chinese eggplant because it contains slightly less water than the more commonly found large ones to reduce the risk of over-steaming and sogginess. Eggplant is a high fiber food and contains some great micronutrients. It also happens to be an amazing sponge for flavors, win-win! For the peppers, you can use any color – I just happened to have a red and orange in the fridge. Green would change the flavor a bit, but not in a bad way.
Sweet and Spicy Tofu Eggplant
Makes: 4 servings
Per Serving: 256 kcal, 26g Carbs, 20g Protein, 8g Fat
Ingredients:
2 Chinese eggplant, chopped into bite sized pieces
2 bell peppers (any color), chopped into bite sized pieces
3 cloves garlic, minced
425 g (15 oz) extra firm tofu
40 g collagen protein
60g (3 tbsp) hoisin Sauce
30 g chili paste
3 tbsp water
6-8 mists of canola oil spray
Instructions:
Cut tofu up into approx. 3/4″ cubes
Mist large skillet or pan (flat bottom) with canola oil spray and place in the tofu cubes.
Turn heat to medium-high and allow the tofu to cook for 6-7 minutes, or until the bottom side turns golden brown. Flip the cubes and repeat the heating process until all sides are golden. Remove tofu from pan and set aside.
In a small bowl, thoroughly stir together hoisin sauce, chili paste, water, minced garlic, and collagen powder to form the glaze. Set aside.
Lightly spray the skillet again and add the chopped veggies. Heat on medium high for 12-14 minutes, or until veggies are tender and you see the eggplant turn slightly translucent. Stir up the veggies every minute or so to ensure even cooking. Try not to let the pieces stack on top of one another to ensure that they all cook through. Here is what they should look like after cooking:
Turn heat to low. Add tofu back to the pan then add the glaze. Gently fold all ingredients together until the glaze coats all of the pieces.
I enjoy coming up with new recipes for myself and to meet my client’s needs. Please let me know if you’ve given this a try!
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* Meats, whey, casein, and egg protein are excellent complete protein sources. A complete protein source must contain all nine of the essential amino acids – the amino acids that or bodies can’t produce on their own and we must get from our diets. Soy and hemp are also complete if you are looking for plant-derived alternatives.
However, collagen is an incomplete protein- it lacks one of the nine essential amino acids (tryptophan). Further, its amino acid profile is skewed towards glycine, proline, and hydroxyproline which is not ideal if you are looking to sustain and grow more muscle. If your diet is primarily based on the complete sources mentioned above, there is no harm incorporating collagen into your diet…..it will help strengthen your nails, hair, skin, and joints.
