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10 tips for eating proteins in summer

frau und mann trinken aus einem shaker
By: Maren Baumgarten

We’ve all been there: it’s hot outside, you’re sweating and you don’t really have an appetite. Because of situations like this one, it’s not that easy to incorporate sufficient protein into your diet during the summer. But if you want to maintain or even build up your muscle mass, you mustn’t fall into the summer slump now. We’ll show you 10 tips on suitable foods that are fresh, light and still high in protein. Then you can be sure that you’re eating enough protein during the summer.

Light and refreshing. Our Clear Whey is the crystal-clear version of our whey protein. It tastes just like your favorite lemonade, only without any sugar and with an extra portion of high-quality protein.

#1 Mozzarella

Italian summers get really hot so it’s no wonder that there are plenty of cold dishes there. And mozzarella often plays the starring role. Caprese, for example, is a delicious starter made from tomatoes, mozzarella, basil and olive oil. If the heat outside is unbearable, then this is a perfect lunch that isn’t too heavy in the stomach. With around 28 grams of protein per 100 grams, the cheese is a source of high-quality protein. A great tip for catering for your fitness during the hot season.

#2 BCAAs

BCAA stands for branched-chain amino acids. These are normally found in everyday foods, such as beef and wild salmon. The special amino acids are a quick source of energy for training, which is why they are also found in many pre-workout powders and our Sparkling Aminos. The tangy grapefruit flavor makes this a refreshing summer drink.

#3 Chia Seeds

These little seeds used to be an insider tip among superfoods, but not any more. They originate from South America, where they had already won over the Aztecs and Maya. No surprise, as they contain calcium, fiber, omega-3 fatty acids and around 21 grams of protein per 100 grams. They are ideal proteins during the summer, as you can add them to a refreshing lemonade, for example, or a chia/coconut/mango drink.

#4 Home-Made Protein Ice Cream

Unfortunately, standard ice cream is full of sugar and unhealthy fats, so it’s not ideal for your body. And yet you could easily survive on ice cream during the summer, couldn’t you? If the answer is yes, then you should definitely try protein ice cream. You can make it by mixing some chocolate protein powder with water or milk, and mashing this together with frozen banana. Peanut fans can give the delicious banana peanut ice cream a try, and the hazelnut protein popsicles are just as easy. And none of the three versions contain any added sugar.

#5 Turn Salad Into a Source of Protein

For a light summer dish, nothing could be better than a crisp salad, but it usually doesn’t contain a single trace of protein. You can change that with a protein-rich topping . Read on for some ideas on making a summer salad with protein:

  • crispy tofu like on this vegan sushi salad
  • grainy cream cheese
  • peanut dressing and chopped peanuts
  • roasted chickpeas or even a chickpea salad
  • broad beans
  • edamame
  • Parmesan
  • pumpkin seeds
  • hemp seeds
  • tuna
  • strips of roasted chicken
  • quinoa
  • protein powder in dressing, like our yogurt dressing with berries
  • lentils
  • pistachios
  • protein bread as a side dish

#6 Cold Coffee

There are many delicious combinations of coffee and cool soft drinks: cold brew, dalgona coffee, iced coffee, frappuccino or — the latest trend — orange juice with espresso. The caffeine it contains can give your body the kick it needs in the exhausting heat. While conventional recipes contain little or no protein in the milk, that’s something that you can change. Add premixed protein powder to your coffee instead of milk; served with ice cubes in a glass, your protein-rich summer drink will be ready in no time. The Iced Coffee Protein Shake is just as easy and contains no caffeine at all — perfect for the afternoon.

#7 Protein Pasta

Pasta dishes are always good, and if it’s too hot outside, then you can just have them cold. Instead of traditional pasta, use pulse flour in your recipes to make it protein-rich. This will also reduce the amount of carbohydrates. In many supermarkets you can now buy pasta made from lentils, peas or chickpeas. Our Protein Pasta is also made from pea protein and wheat and is perfect for an Italian pasta salad. You should ideally have a glass of water at the same time in order to make sure that your body gets important fluids.

#8 Gazpacho

Cold soup is a staple of Spanish and Portuguese cuisine. Although the ingredients are plenty of fresh vegetables, olive oil and white bread , gazpacho also works with an extra portion of protein. Simply use Protein Bread for croutons. By the way, this cold vegetable soup is vegan and therefore ideal for getting protein during summer on a vegan diet.

#9 Milkshake Done Differently

A cool shake is perfect on hot summer days when you don’t feel like eating at all. All you need is milk or yogurt, fresh fruit and ice cubes, plus a protein powder for more protein. Why not try our creamy wild berry shake with Whey Protein. The ice cubes also allow you to absorb important water directly.

For an extra tip, if even a milkshake is too much for you when the heat is unbearable, then why not try our Clear Whey. It is refreshing and also high in protein.

Clear Whey lemon is mixed in a shaker
©foodspring

#10 Greek Yogurt

Yogurt is pleasantly cool, light and delicious so it’s ideal for protein during summer. Replace regular yogurt with Greek yogurt — not to be confused with Greek-style yogurt — as Greek yogurt contains around 7 grams of protein per 100 grams, which is about twice the content of regular yogurt. Although it’s also a bit thicker as it also contains more fat, we still think it’s a great food that is a pretty easy way to get protein. You can eat yogurt with fruit for breakfast or as a snack. You can also use it to make salad dressing, refreshing shakes and smoothies or as a dip for vegetable sticks.

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