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Fuel Up!

Fuel Up!

Whether you're a serious athlete, a daily walker, or just wish you had more energy to get through your busy schedule, eating protein throughout the day is a great way to fuel up. But how much protein is enough, how often should you consume it, and how can you find the time to get the nutrition you need? A few tips should help answer those questions. For more information, check out the newest course, "A Personal Trainer Speaks: Moving from High-Carb to High-Protein," at the Atkins Learning Center.

• provides energy for your body to build and repair muscles, bones and other tissue

• boosts your metabolism

• plays an important role in red blood cell and hormone production, healthy immune system function and healthy skin, hair and nails

• keeps you satisfied longer than other foods

Moreover, studies have shown that active people require more protein than sedentary individuals. When you exercise, protein stores are broken down and used for fuel. Without sufficient protein, breakdowns in muscle tissue can occur--very counterproductive for the active person.

At the same time, because protein cannot be stored in the body, it must be consumed frequently. That's why, when you're talking about protein, you should be asking not just "how much?" but "how often?" And the answer is simple: every three to four waking hours. Sound tough? A few simple strategies can help you maximize your intake with minimal work.

How Do I Get Enough?
Your schedule, health and fitness goals, nutritional needs and lifestyle will affect how often you eat, but in general strive to eat protein:

• First thing in the morning. When waking up in the morning, your body has just been through a fast. In the morning, the best thing you can do for your body is to consume a relatively quick-digesting protein source. One good way to accomplish this is to drink an Atkins Advantage® Nutrition Shake immediately upon waking.

• With every meal during the day. When you start enjoying the benefits of a higher-protein way of eating, it goes without saying that each meal should include protein, along with nutrient-dense, fiber-rich vegetables such as broccoli and green peas. Whole grains are another great source of fiber.

• Immediately after exercise. Your muscles need protein after a workout in order to rebuild and repair so you can come back even stronger for your next workout! So this is a great time to consume a quick-digesting protein.

• Immediately before bed. Before you lie down and enter dreamland, you should consider taking in a final meal in anticipation of the six- to eight-hour fast ahead. Before going to sleep, a milk protein blend with whey and casein is appropriate. An Atkins Advantage® shake, which are high in protein as well as 24 vitamins and minerals, would do the job nicely.

The Right Mix

Overall, try to consume a combination of proteins--fish, meat, eggs and dairy products--and protein supplements in the form of ready-to-drink shakes and nutrition bars that are high in protein and fiber, and low in sugar.

A word to the wise: When it comes to protein bars and shakes, be smart! All bars and shakes are not created equal. As a meal replacement, products should contain at least 10 grams of high quality protein per serving. Always read labels carefully--it's amazing how many products geared toward active people are low on protein and fiber and full of added sugars. Always study the Nutrition Facts label as well as the list of ingredients, and take your time choosing your products.

To learn more about all the ways that protein can benefit you, be sure to check out "A Personal Trainer Speaks: Moving from High-Carb to High-Protein," a free, three-lesson course on the Atkins Learning Center.  The course author is a personal trainer and sports nutritionist who's made the switch herself to higher protein and for increased energy and performance--and has helped many others do the same.