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Clean Protein for Athletes
Protein intake has become quite a popular topic these days amongst athletes, who enjoy
swinging back protein shakes on the regular. Athletes have a greater need for protein intake
for tissue repair and it can be used as fuel for endurance athletes.
Soccer athletes need 0.5 – 0.8 gram of protein for each pound of body weight. Protein from
food sources provide the bene fit of a wide range of amino acids, vitamins and minerals. Clean
protein should make up 10% of the diet: free of heavy metals, antibiotics, pesticides, and
hormones. These toxins are stored in fat and very dif ficult to detox from the body, therefore
choosing organic is important. Here is a list of clean, complete proteins (containing all 9
essential amino acids):
Optimal Vegetarian Protein Sources:
Food Source
Organic Eggs
Steel-cut Oats
Chia Seeds
Quinoa
Organic Tempeh
Additional Bene fits
One of the cleanest, bio-available and nutrient
dense sources of protein available. Soft boil to
preserve nutrients.
High in dietary fibre, anti-in flammatories and antioxidants. Blend in a smoothie or as the base for
pancakes. Mix with organic milk for complete
protein.
High in fibre and anti-in flammatory Omega 3 fattyacids. Chia seed pudding is great for breakfast or
blend in smoothies.
A complete protein high in nutrients and a gluten
free source of fibre.
Must be organic to avoid genetic modi fication and
pesticides.Tempeh is fermented, providing
bene ficial bacteria.
Protein / Serving
2 eggs: 13g protein
1 cup raw: 26g
protein
2 tbsp: 6g protein
1 cup cooked: 8g
protein
3oz: 15g protein
Optimal Meat Protein Sources:
Organic Liver
Spanish Mackerel
or Wild Salmon
Canadian Octopus
Game Meats
One of the most nutrient dense foods, high in
100g: 26g protein
many vitamins and minerals. Make sure organic
to avoid toxins.
High in Omega 3 and protein, sustainable choice. 1 mackerel fillet:
34g protein
Low in saturated fat, high in protein.
Lean meats which are low in saturated fats and
higher in protein. Best Choice: Venison, Elk and
Bison
Organic Grass-Fed No hormones, pesticides, higher in nutrients due
Beef
to grass diet and lower in saturated fats.
Nicole Di Nardo CNP
100g: 15g protein
100g: 21g protein
100g: 19g protein