WOD – 02/18/19

pull-up accessory work (week 4)

Every 15 mins for 2 rounds…
20 burpees over rower
30 pull-ups
30 calorie row
100 double unders
30 calorie row
30 air squats
20 burpees over rower

The topic of protein comes up a lot and where to get it from, especially after working out. There are a lot of great sources of protein, and a number of them come from plants.

Some other sources include: brown rice, cannellini beans, mung beans, buckwheat, oats, almonds, pistachios, cashews, and their corresponding nut/seed butters.

The great thing about all these plant-based protein sources is that they contain a lot of fiber with them which helps stabilize blood sugar.

Whether you are a vegan or you just want more options for your Meatless Mondays, it’s good to know your sources of plant-based proteins.

Chickpeas / Garbanzo beans (1 cup = 15g protein): excellent source of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Black Beans (1 cup = 15g protein): high in fiber, vitamin A, calcium, iron, magnesium, folate, & flavonoids. Pair with rice to make a complete protein.

Green Peas (1 cup = 8g protein): rich in fiber, vitamin A, C, K, thiamine, folate, & manganese. Good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins.

Lentils (1 cup = 18g protein): contain antioxidants, beneficial plant compounds, slowly-digested carbs, & tons of fiber, which is good for gut bacteria and a healthy gut. Rich in folate, manganese, iron. Lower in lectins and better digested than most legumes.

Hemp Seeds (1/4 cup = 13g protein): a complete protein. Rich in fiber, magnesium, iron, calcium, zinc, & Omega-3 fats (ALA), which help reduce inflammation.

Quinoa (1 cup = 8g protein): a complete protein, high in fiber, anti-oxidant, gluten-free, low gi, assists metabolism, high in magnesium.

Pumpkin seeds (1/4 cup = 11g protein): also known as pepitas, these seeds are high in protein, and rich in zinc, lignans, and phytosterols (used in seed cycling). Anti-inflammatory and has been used in Ayurvedic medicine as a parasite killer.

Tags: air squat, double under, feb, pull-up, row

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Week of February 18
WOD – 02/19/19

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