5 ways to win the fight against hunger cravings
(BPT) – It’s a sadly familiar situation: You ate a nutritious breakfast, packed a salad and ate a healthy lunch. You’re eating better, cutting out the junk and everything is going well … until late in the afternoon.
Around 3 p.m. is when the cravings always hit. When your stomach tells you it wants carbs and sugar, and those snacks in the break room are irresistible. You start to convince yourself that one candy bar isn’t really going to hurt anything.
Almost everyone has experienced these hunger pangs. The trick is, knowing how to handle them. These five tips will show you some of the best ways to manage and beat these cravings.
2. Get the right kind of protein. Experts frequently recommend increasing your protein intake in order to stay full, but not just any protein will do; you need to be sure you’re getting the right kind of protein. For instance, casein protein found in Muuna cottage cheese allows your body to digest more slowly and keeps you full longer. With flavors like strawberry, blueberry, pineapple, peach, mango, black cherry, raspberry, vanilla and plain, satisfying your hunger has never tasted better.
3. Add some spice to your life. Research has shown that spices such as red pepper can help curb hunger. Other spices such as turmeric, curry powder, ginger and chili powder may have a similar effect. So be generous with your spices. You’ll have an additional kick to your meal and skip the late-afternoon hunger pangs.
4. The foods you crave won’t satisfy. It’s tempting to think a frosted scone or piece of toast is your ticket to a full stomach. In fact, foods made up of refined carbohydrates and a lot of sugar metabolize quickly, leaving you hungry and craving more food. Instead, reach for foods that are high in protein and low in carbohydrates. Here again, Muuna cottage cheese can come to the rescue with up to 19 grams of protein and just 4 grams of carbs per serving.
5. It’s all in your mind. A lot of times our mind plays tricks on us. Those late-afternoon hunger cravings might not be the work of an empty stomach, but rather, a brain that’s been programmed to tell you to grab a sugary snack at a certain time. The feeling will pass and eventually you’ll break out of the habit.
If your hunger pangs persist, be sure to have high-protein snacks on hand like rich and creamy Muuna cottage cheese. Loaded with protein and containing calcium, potassium and probiotics, it’s a delicious and nutritious way to keep you going throughout the day.
How to eat more protein and improve athletic performance
(BPT) – Whether competing recreationally, at an amateur level or professionally in front of the world, proper nutrition is a key component of any athlete’s performance. A variety of nutrients come into consideration, but one seems to get the highest level of attention: protein.
Because protein helps build and maintain muscle and body tissue, it’s important for active individuals to eat enough. Snacking on protein-rich foods and eating meals packed with protein can help support an athlete’s physical wellness so they can reach their goals.
Here are a few recommended practices for athletes to lead the pack with their meal routines:
Pre-workout fuel for sustained energy: Before practice or a workout, load up on whole grains and protein with hard-boiled eggs and a granola bar to keep you fueled longer. A nutritional powerhouse with only 70 calories, one large egg contains 6 grams of high-quality protein and nine essential amino acids. Remember, your muscles rely on mainly carbohydrates, but also protein for sustained energy during activity.
Recovery and repair post-workout: After physical activity, include eggs and other protein-packed foods in a post-workout sandwich or wrap to help your recovery. Research indicates eating a mix of carbs and protein – ideally about 20-30 grams of protein – has been shown to promote muscle repair and optimal recovery.
Not only are eggs delicious, nutritious and versatile, they are also one of the most affordable sources of high-quality protein. This makes it easy for athletes to maintain an optimal diet that is heavy on the results and light on their wallets.
Previous misconceptions had many people just eating egg whites, but today eating the yolk offers loads of nutritional benefits. That’s because the yolk contains more than 40 percent of the protein in an egg and most of the egg’s nutrients, like choline, vitamin B12 and selenium.
Want to fuel yourself to be the best you can be? The Incredible Egg has a collection of protein-packed egg recipes to help you get inspired. For athletes always on the go, there are also quick and easy egg recipes to please any palate. For example:
Microwave Cheese & Pepper Coffee Cup Scramble
- 2 eggs
- 2 tablespoons milk
- 2 tablespoons cheddar cheese
- 1 tablespoon chopped tomato
- 1 teaspoon minced pickled jalapeño pepper
- Pinch each salt and pepper
Whisk together eggs, milk, cheese, tomato, jalapeño, salt and pepper. Pour into well-greased, 12-ounce microwave-safe mug. Microwave on High for 30 seconds, then stir. Microwave for 70 to 80 seconds or until eggs are puffed and set.
For more information and egg recipes fit for any athlete, visit IncredibleEgg.org.