There are two kinds of people in the world. Those that get up extra early to make sure they have time to eat a giant breakfast and those that dart out the door in the morning with nothing in our stomach. If you’re like me, you fall into the latter category. Breakfast can be important for energy or to help you get in your total protein intake for the day. For me, a cup of coffee or tea gets me going for the day. I use breakfast as a time to help me get my total protein in for the day and ensure my protein intake is spread out (24 hour protein synthesis rates are about 25% higher if you space your protein intake out throughout the day, rather than eating the majority of it in one meal).
- Quest Protein Bar
Again, still not sponsored by Quest, yet I act like I am. Seriously, though, it tastes delicious, has a lot of fiber, and lot of protein. I’ve had a lot of protein bars but none that compare to the taste of Quest (chocolate chip and cookies & cream are my favorite). Attention white girls, there is now a pumpkin flavor too.
- Optimum Nutrition Gold Standard Whey Protein Powder
I think a common misconception is that protein shakes are only for after workouts, that’s wrong. Protein shakes are nothing more than a convenient way to get a bulk of protein for your total daily intake. Toss in a scoop of protein powder in the blender, cup of milk or water, some fruits, peanut butter if you’re feeling adventurous, teaspoon of Nutella if you’re feeling really wild, and blend. You’ve got yourself a filling shake, with a solid amount of protein, and some fruit intake as well. Does the type of protein matter? You’ll find some protein advertised as ‘super protein’, but go for regular whey protein isolate. Different brands will have different quality levels of the protein which may affect how it sits in your stomach; Optimum Nutrition tastes great (cookies & cream flavor) and sits well in my stomach.
- Greek Yogurt (FAGE or Chobani)
Greek yogurt has become the cute new girl in class everybody wants to talk to, but is she just all talk? Nope, she’s the real deal. Delicious and lots of protein. I’m talking about the yogurt…this is a family blog, guys. Anyway, the two brands I put here are my go-to’s. Both are fat free which is important because depending on the brand, greek yogurt can sometimes be high in fat. FAGE (less commonly shelved than Chobani, I find) actually has 6 grams more protein than Chobani and tastes just as good in my opinion.
- Spinach Feta Wrap from Starbucks
Look at me with a straight face and tell me you haven’t been having a pumpkin muffin everyday this fall. Well you can substitute the empty nutrition from that muffin for some fiber, lots of protein, and carbs from the whole wheat wrap to give you some energy. Even though they’re frozen, it actually tastes pretty darn good.
- Fiber One Cereal
Ok, so not the most delicious option in the world, but hear me out. One serving of half a cup of the original Fiber One cereal has 14 grams of fiber. Trust me, that’s a lot of fiber (half of the total amount you need in a day). Mix it in with some milk and add some fruit or just put it in a sandwich bag and snack on it during your commute. If you can tolerate the bland taste, its benefits are worth it. The higher fiber content will keep you full and low calories will help you feel guilty free. Be careful when selecting the other types of Fiber One brand cereals; the flavored ones have less fiber. The ‘protein Fiber One’ has more protein but significantly less fiber than the original.
2 posts in a week, is FNDfitness back?? Look out for my opinion on the latest red meat, processed food, and cancer talk soon…dare I say THIS SATURDAY!?