THE PROOF IS IN THE PUDDING
By Brian Lange
The Proof is in the Pudding
When I was growing up, I was a big snack pack pudding fan.
It came in a little can with a pull off top, was easy to throw in my lunch bag or back pack and tasted great! (chocolate was my favorite).
Over the years I got away from it until recently, in an effort to increase my protein intake, a friend introduced me to pudding in a can… all over again. This time, not only did it taste great, it was good for me!
I am referring to Power Pack Pudding by MHP. This stuff is great! (no I don’t get paid for saying that). I am busy… maybe like you are, and still need to get my daily protein intake. I need around 110 grams per day. You may be different. I will talk more about that later. Power Packs have 30 grams in one can. They are sugar free, lactose free, gluten free and you can get them for free… ok, went a little over board with the last “free”, but they are worth every penny.
What I like about them is they are so convenient to eat and if I don’t finish it all, I just snap on the lid and pop in back in the fridge for later consumption. Sometimes I mix it with uncooked oatmeal for a great protein/carb snack. It also helps me to fulfill part of my daily protein requirements with out the “fillers’ that some bars and shakes may have.
Daily protein consumption varies depending on the person and level of activity. The average “guy” needs around .8 grams of protein per kilogram of body wt daily. As you get into activities such as running and weight lifting, the recommended requirement goes up.
In regards to a male /teenage athlete, there are many opinions out there regarding protein intake g/kg/day. I have seen anywhere from 1 gram to 1.7g/kg/day. I would encourage you to talk with a sports nutritionist or sports med Dr, if you want to nail down what it best for you.
So, although the Power Pack is a great way to add protein to your diet in a tasty, might I say, “dessert” type way, I am not going to eat pudding at all my meals (but it does sound tempting). There are plenty of great foods out there that provide the proteins as well as other nutrients you require for your daily needs. Here is a short list of ones that we tend to lean towards:
• Red meats
Not sure what you get for what you eat when it comes to protein? Here are a few foods
and their average grams of protein yields that you can not only add into you main meal
but snack time as well.
• 6 oz steak, 40 grams
• 3 oz chicken breast, 28 grams
• 6 oz can of tuna, 30 grams
• 1 cup cottage cheese, 30 grams
• 6 oz Greek yogurt, 15-20 grams
• 2 tbsp peanut butter, 9 grams
Although these are only a few foods rich in protein, you can see how easy it is to get your protein in during the day. I typically recommend eating 5-6 meals throughout the day, especially if you are training hard, e.g., two-a-days. You don’t want a lot of food sitting in you gut, but at the same time require a lot more nutrition. Find food that you like, does not upset your stomach and that you can easily take with you.
What you eat is just as important as the training that you do. If you are not fueling your body with the nutrients it needs for all your hard work on the field or in the weight room,
and also for recovery and muscle growth… burn out and fatigue will be your result.
Make your nutritional needs a priority and success will surely follow.
Brian owns the Villanova Gym Source fitness equipment chain. He is a respected fitness expert and trainer.