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July 17, 2017 | | Nutrition

Upping Your Protein Game

I have partnered with Dannon Oikos to help promote the One Yogurt Every Day Campaign. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.

I have been obsessed with protein ever since I started weight training back in ‘97. I was the skinny kid on the block and was often joked for my stature. I started learning about how to eat to build muscle and lose body fat and began seeing changes to my body. Now, as I have helped hundreds of people lose thousands of pounds, worked with professional athletes, and helped fitness competitors compete, I realize that protein is so important to athletes and all walks of life. But how much is too much? Athletes should be consuming around 1.2 – 1.7 grams of protein per kilogram of body weight daily. If you don’t focus on it, it’s likely you may not be getting enough. In my recent work with Oikos and their One Yogurt Every Day campaign, I realized what a great source of protein yogurt truly is. Not only does Greek yogurt usually have around 20 grams of protein per 8 oz cup, it is also made up of 80% casein protein which helps prevent muscle breakdown and 20% whey protein which helps increase muscle protein synthesis. I have been eating two servings of Greek yogurt since I can remember because it is portable and great-tasting. I like to put it in my protein shakes instead of protein powders, eat as a snack, and add it to dinner and dessert recipes. Below is a typical meal plan I followed to get me ready for our recent JWFNS Team Photo shoot.

• 6 egg white omelet with 1 cup of diced tomatoes, spinach, mushrooms and onions with a pinch of sea salt and fresh pepper
• ½ cup cooked oatmeal with ¾ berries, 4 walnut halves, 1 tsp honey with a dash of cinnamon
Meal Protein Total: 31 grams


Mid-morning Snack:
• Dannon Oikos Triple Zero Greek Nonfat Yogurt, Mixed Berry Flavor
• 1 Tbsp chia seeds
• ½ sliced banana
Meal Protein total: 20 grams

• 5 ounces of raspberry glazed salmon
• 1 cup of mashed sweet potato with stevia and cinnamon
• 1 cup cooked asparagus with a tsp of ghee butter
Meal Protein total: 35 grams

Mid-afternoon Snack:
• Dannon Oikos Plain Greek Nonfat Yogurt
• 1 tbsp of powdered peanut butter
• 10 wild blueberries
Meal Protein total: 18 grams

• 5 ounces of lemon pepper Chicken
• 1 cup of wild rice pilaf
• 1 cup broccoli florets sautéed in 1 tbsp. olive oil
Meal Protein total: 41 grams

Total Protein for the Day: 145 grams