Easy high-protein ideas for your day
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 | | In today's edition, Joe shares: - 3 Nutrition Guidelines
- Easy High-Protein Foods
- How to Spot Processed Ingredients
| | | | Spartans!
Back when I was training for ultra-distance events, I learned something simple but powerful: food is fuel, not comfort.
Years ago, I was talking to some runners who were preparing for the 3,100-mile Transcendence Run in Queens, New York—a race that pushes the boundaries of human endurance. I noticed athletes weren't concerned about how their meals tasted; they were only focused on what would keep them moving.
Growing up in an Italian family, this blew my mind. Food was everything—comfort, celebration, happiness, and part of my DNA. Being overstuffed was a way of life. So flipping that script wasn't easy.
But this philosophy helped me understand how to manage food, instead of letting it control me.
Yes, our bodies need solid nutrients to keep moving, especially when we're tackling the hardest challenges. But what these athletes showed me is that good nutrition isn't about excess. A good diet is what's left when you strip everything out of the way to focus on the essentials.
The idea is simple: Whether it's carbs, fats, or proteins, you're only putting in what's necessary to keep going.
Some of the most common questions I receive fall under the category of nutrition. People feel extreme stress simply trying to suss out which diet is right: Carnivore, vegan, vegetarian, gluten-free, low-fat, pescetarian, fruitarian — the list is endless.
I've tried all kinds of dietary disciplines myself and understand how loud the noise is.
You're most likely overcomplicating it.
Here is what we know: Cultures with varying diets have lived on this earth for thousands of years.
The exception? The ultra-processed diet.
So whatever you choose to eat, keep it simple. Here are my three guidelines:
1. If you're not hungry, you're eating too much.
2. Eat more salad
3. Eat less processed food
Once you start treating food as fuel and not a reward, you realize you don't need comfort foods or cheat days to push harder—you just need the right fuel to keep your body performing at its peak. And it's a hell of a lot less stressful.
Read on in this newsletter for more nutrition tips.
Here's to The Hard Way!
Joe | | | 3 WAYS TO EAT MORE PROTEIN | Protein is critical for energy, muscle repair, strong immunity, sharper brain function, and so much more. Especially when you're active, protein is the building block your muscles need to bounce back. Here's how to eat more protein throughout the day:
Power Up Early
Aim for 20-30 grams in the a.m. Make eggs, yogurt with nuts and seeds, or grab a protein shake. Have more time? Toss black beans, cheese, and scrambled eggs into a whole grain tortilla for a protein and fiber-filled breakfast.
Snack Smart
Add a side of cheese to your fruit, hummus to a handful of chips, or a few spoonfuls of Greek yogurt to your berries and you'll have given each snack an upgrade. When you're on-the-go, pack hard-boiled eggs (6 grams a piece!). Aim for 10-15 grams per snack.
Drink It
Better to opt for dairy milk if you want to eat more protein as a priority, rather than almond and other nut milks. If you can't tolerate dairy, soy milk is the most adequate alternative at 7 grams per serving. | | | | You Ask, Joe Answers | Q: Hey Joe, How do I know a food is processed?
- John R.
A: Hey John, Look at the ingredient list. Typically, the more ingredients that are listed, the more processed the food is. For example, if you see an ingredients list that includes white rice, corn syrup, and an anti-caking agent, this food is more processed than if the ingredient list simply says "rice." Get the most basic stuff.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "It is our choices that show what we truly are, far more than our abilities." | | – J.K. Rowling | | | | | To keep receiving this newsletter, sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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