Nutrition Tips

Meeting Protein Requirements

Athletes who strength train can get their daily requirements of protein and other important food sources by simply adhering to a nutritionally sound diet. After all, a solid nutrition plan is just as important as a training plan when it comes to building lean muscle mass.

Unfortunately, some athletes believe that supplements are the best source for adding protein to their diets. Truth be told, many supplements contain less protein than athletes think - much less than what they can find in real food. Consider the following sources:

Brown Rice 1 cup cooked 5 protein grams
Whole wheat bread 2 slices 6 protein grams
Oatmeal 1 cup cooked 6 protein grams
Spaghetti noodles 1 cup cooked 7 protein grams
Pork and Beans 1/2 cup 7 protein grams
Cheese 1 oz. 7 protein grams
Milk 1 cup 8 protein grams
Peanut Butter 2 Tbsp. 8 protein grams
Tofu 1/2 cup 10 protein grams
Cottage cheese 1/2 cup 14 protein grams
Plain yogurt 1 cup 14 protein grams
Scrambled eggs 3 19 protein grams
Baked Cod 3 oz. 20 protein grams
Canned Salmon 1/2 cup 24 protein grams
Roast beef or lean meat 3 oz. 24 protein grams
Pork loin 3 oz. 24 protein grams
Canned tuna 1/2 cup 26 protein grams
Chicken breast 3 oz. 26 protein grams
Turkey breast 3 oz. 26 protein grams


Last week's lifting was once again a success by all that took part. Check out Joe DeFranco's site for more YouTube action showing an amazing 4.19 40 yard dash. Also check out the video explaining a little about the "jump back" starts that we incorporated into our routine last week. Upper body leans forward over starting line as you are jumping back. One leg (back) is lowered to about 45 degrees and a push off of both feet is needed. We will work on these this week. While you are at the site, look into Ask Joe ( 2-08-08 ) posting about wanting to get faster and what Joe recommends.

Week of Feb 11 -15:

We will start off this week (Monday) with the favorite workout of the week. Yes, you guessed it, "the Prowler", sled pulls/sled drags and the Nebraska agility drill. Wednesday will be a new agility drill as well as some two foot plyos. Friday will be ladders and plyo ball throws against wall ( Bench press throws, hip throws, and 1 arm tosses). Looking forward to seeing everyone "attack" this week's workouts. Remember that in order to get better we must outwork our opponents.

Good Luck to the Boys BB team vs. Kaukauna. Hopefully East fans will show up in droves and cheer their Patriots on to Victory!!