Protein for the Endurance Athlete
Protein is essential for building, maintaining and repairing
muscles. And protein requirements for endurance sport athletes, like
runners, cyclists and triathletes, can be from 25 to 50% greater
than for non-active individuals. Did you know the most complete
proteins come from animal sources, like eggs?
How Much Protein do You Need?
Competitive athletes require
anywhere from .5 to .72 grams of protein per pound of body weight
daily. To calculate your daily protein requirement, just follow this
Protein x Your body
weight = Grams of Protein per Day
RECIPES FOR ATHLETES ON THE GO
Power Protein Raspberry Shake6oz. Raspberry Lowfat or Fat Free Yogurt
Ingredients: Serves 1
1/2 cup fresh or frozen raspberries
1/4 cup Egg Beaters® Egg Whites
1/4 cup of orange juice
1. Place all
ingredients in blender.
2. Blend on medium speed until
Nutrition Information per Serving: 179 calories, 13 g
Protein, 32 g Carbohydrates, 0 g total fat, 0 g saturated fat, 4 mg
cholesterol, 202 mg sodium
1 large tomato, diced
Ingredients: Serves 4
2 teaspoons finely chopped fresh basil (or 1/2 teaspoon dried
1 medium potato, peeled and grated (about 1 cup)
1/4 cup chopped onion
2 teaspoons Fleischmann's® margarine
1 cup Egg Beaters® product
1/8 teaspoon ground black pepper
4 (8-inch) flour tortillas, warmed
1/3 cup shredded reduced-fat Cheddar
1. Mix tomato and basil; set aside.
Cook potato and onion in Fleischmann's® margarine in nonstick
skillet over medium heat until golden and tender, stirring
3. Add Egg Beaters and pepper; cook until done,
stirring occasionally. Remove from heat.
4. Divide egg mixture
evenly between tortillas; top with cheese. Fold up one end of each
tortilla over filling, then fold in sides like an envelope. Serve
immediately topped with tomato mixture.
Nutrition Information per
Serving: 226 calories, 14 g Protein, 40 g Carbohydrates, 6 g total
fat, 1 g saturated fat, 5 mg cholesterol, 364 mg sodium
Get more Egg Beaters recipes at www.eggbeaters.com.