Proteins are considered the building blocks of life and serve many critical functions in the body. Protein helps provide structure to our tissues and cells, supports our immunity, and is used in the body to create many of our hormones (among many other critical functions).
Getting enough dietary protein is critical to every soccer players health and recovery. Studies show that sufficient protein intake helps alleviate post-exercise soreness, improved muscle recovery, and optimize immune function (preventing illness and respiratory infections). So, we want to increase our protein intake and make sure that we are getting enough, however, it is not simply the addition of dietary protein that is important; we should be considering the source of our protein intake to ensure that we are getting a variety of nutrients as well. Many experts warn against choosing protein sources that are high in saturated fats (fatty cuts of beef, highly processed cured meats like hotdogs and pepperoni, excessive amounts of cheeses, etc.) as it may stress the kidneys.
We can choose a wide variety of sources to get our protein and reap the rewards of a well balanced and nutrient-dense diet in the meantime. There are plenty of wonderful sources of protein for those meat eaters and vegetarians alike. Read on for some healthy ways to add more protein to your soccer player's diet.
1. Choose your protein first
- when building your snack or meal plate, start with the protein and build around it
2. Add eggs to your breakfast
- several studies have shown that eating eggs for breakfast increases the feeling of
fullness and are bursting with nutrients that benefit the brain, eyes, etc.
- 2 large eggs = approx 12 grams of protein
3. Add chopped almonds or pumpkin seeds
- top your salads, yogurt, or oatmeal for a boost of protein and crunch!
- 1 ounce pumpkin seeds = 5 grams protein
4. Add peanut (or almond butter) to your snack
- choose peanut butter with minimal ingredients (just peanuts & salt)
- 2 TB peanut butter = 7 grams protein
5. Snack on edamame
- one cup of edamame = 19 grams protein & 188 calories
6. Add dairy to your diet
- cottage cheese can provide 11-15 grams of protein per serving!
- opt for full fat, low sugar greek yogurt (add to smoothies or top with granola)
- add milk or chocolate milk to your snack or breakfast (Fairlife and other lactose-free
brands are great options for those sensitive to milk proteins)
7. Add beans/legumes to your meals
- add black beans to any side dish for added fiber (1/2 cup = 8 g protein)
- 1/2 cup lentils = 9 grams protein
- add 1/2 cup garbanzo beans to your salads for an additional 7 grams of protein
8. Add peas to dishes
- a great addition to soups, rice, and side dishes
- 1 cup peas = 8 grams protein
9. Choose high protein dips
- hummus is a great source of fiber, protein and good fats (delicious with cucumbers,
bell peppers, multi-grain pita chips)
- avocado is not a naturally high-protein food, however, half of an avocado offers 2
grams of protein along with its many other nutrients and healthy fats (which makes it
a better choice than other dips out there)
- make a ranch dip with greek yogurt
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