#3: Cottage Cheese
Cottage cheese contains about 14g of protein per ½ cup. I love it on its own or you can serve with fruit. Cottage cheese contains casein, which takes longer to digest than whey, making it a great snack to keep your player fuller, for longer. If the texture is bothersome, you can blend it until smooth for recipes. I like to use cottage cheese to replace ricotta in lasagna or make a blended ranch dip for veggies or crackers.
#2: Nuts & Seeds
Nuts and seeds have varying amounts of protein but having an option that is easy to grab and take with you is the best part! Trail mix is the obvious choice, but you can also add nuts and seeds to smoothies, yogurt parfaits, or energy bites. You can keep a stash in your car or hockey bag so it’s available to you whenever you need a boost.
#1: Yogurt
Greek yogurt is my favourite way to get more protein because you can eat it on its own or add it to a ton of recipes! For ¾ cup of 2% plain greek yogurt, you can get 14-16 grams of protein! It’s a total powerhouse. I use greek yogurt in place of mayonnaise, sour cream, or oils in baking. It’s great for dips, or you can freeze it with fruit and honey for a sweet cool treat after practice. You can mix it with nut butter and maple syrup for a delicious apple dip.
Now you know some easy ways to get more protein into your young athlete’s diet. By adding one or two of these foods into your rotation, you’ll be helping your player with muscle growth, recovery, and repair. Which is your favourite?
Check out our Nutrition series for more tips and meal ideas.