...and Sports & Nutrition

Importance of Proteins

Protein plays an important role in the energy and muscle preservation needs of hard working athletes. Common sources include meats, fish, grains and vegetables. Consumption of protein shortly after a match is an efficient way to provide the body the amino acids it needs to build and repair body tissue.

Getting the Right Proteins at the Right Time

Recover & Refuel recommends the following proteins to help you prepare for your next match.


Cheese can get a bad rap for being high in calories or fat, but it's actually a great source of calcium, protein, and vitamin D. Swiss, cheddar, and mozzarella have 7–8g of protein per oz, which can help pack on muscle.


Chicken is high in protein which is important for your sport nutrition. Just remember to remove the skin and be weary of high sodium levels as well as antibiotics. Look for chicken that's marked "raised without antibiotics."


Eggs are delightful and extremely versatile, low in calories, filled with proteins, vitamins, minerals, healthy fats and various trace nutrients. Try them boiled, poached, scrambled, or as an omelet.


High in protein and healthy for its omega-3 fatty acids, fish is a key component in your sports nutrition preparation. Try Alaskan Salmon, Cod, Mahi Mahi or Herring on top of a 100% whole wheat bagel or add it to your omelet.

Lean Red Meats

Red meat is high in quality protein. However, it can be high in saturated fat and cholesterol. Limit intake to 12-18 ounces weekly. Alternatives to beef include: Bison, Low-Fat Ostrich and Venison Cuts.


A 3oz serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat. A turkey sandwich on 100% whole wheat bread is a great light meal in preparation before your competition.