PUBLISHED 03/28/2008
A Powerful Day
A 165-pound runner needs between 75 and 120 grams of protein daily. Spread intake throughout the day, eating some at each meal, to ensure your body has a steady supply.
7 a.m.
3/4 cup oatmeal + two scrambled eggs + six ounces orange juice + cup of coffee with skim milk = 25 grams
10 a.m.
Banana + two tablespoons peanut butter = 8 grams
11 a.m. (prerun)
Half a bottle of protein sports drink (about four grams of protein per serving) + 12 p.m. (postrun)Second half of the sports drink = 8 grams
1 p.m.
Two slices whole-wheat bread, four ounces sliced turkey, one ounce sliced reduced-fat cheese, lettuce, tomato, mustard + six ounces fat-free yogurt = 40 grams
6 p.m.
Mixed-greens salad with peppers, cucumber, and tomato; one tablespoon balsamic vinaigrette dressing + four ounces grilled salmon + 1 1/2 cups steamed broccoli and cauliflower + one medium baked sweet potato = 33 grams
Protein Total=114 grams
