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Munch On Healthy Proteins For Energy All Day

Munch On Healthy Proteins For Energy All Day

Whether you’re off for a brisk walk or a championship bout, it’s important to eat right so you don’t run out of steam. A study says the best way to do that is to grab a protein blast before you exercise. It can steady blood sugar and keep cortisol levels tamped down, something pre-workout carbs don’t do. And it helps preserve muscle mass without weight gain, while boosting your metabolic rate and your calorie burn all day long.  

Pre-workout protein: Getting a dose 20 minutes before strength training can cause an 8% increase in metabolic rate for 24 hours and increase resting energy expenditure by an average of 6-6.5% for up to 48 hours. Smart snacks: A few ounces of low- or nonfat Greek yogurt with walnuts, pumpkin seeds, natural nut butters on whole grain crackers, lean meats like sliced turkey breast, a salmon burger or hummus and veggies.

Everyday protein intake: Research indicates it’s smart to increase your overall protein intake (legumes, nuts, fish and whole grains) moderately to build muscle tone and keep your metabolism humming, especially as you age. But it’s important to eat protein throughout the day, not a large amount at once.

Medically reviewed in October 2019.

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