Cooking with Karina: Pro-Protein

Karina Arnold used vanilla protein powder in this version of her protein cereal, including blueberries, banana and strawberries, giving the milk a purple color. 

Karina Arnold is a junior at the University of Oklahoma who’s passionate about healthy cooking. She provides creative, healthy recipes and tips on clean eating.

There are three macronutrients the human body needs daily: carbohydrates, fats and proteins. Each aid in important functions in your body and each has myths surrounding their nutrition. Carbs are bad! Fats make you fat! Eat meat for protein! Each decade, a new myth emerges and a new diet fad is born.

The carb scare started around the 1970s, especially during the emergence of Robert Atkins’ carb-restricted diet plan. Once scientists proved low-to-no carb diets’ detrimental effects, Americans replaced their fear of bread to fats. In the 1990’s, labels boasted “Fat Free” or “Low Fat” as badges of honor. However, like the extremities of no-carbs, the no-fat fad proved detrimental. Fat is essential to lubricate joints and promote happy, healthy cell growth. According to the American Heart Association, women especially need fats in their diet to support and protect their organs before, during and after pregnancy.

In this version of her protein cereal, Karina used a chocolate protein powder and mixed in cherries and berries. 

Today, particularly for vegetarians and vegans, there is a protein scare. However, unlike the carb and fat scares, the protein scare is about not getting enough protein. According to MyFoodDiary.com, protein should make up about 15-35 percent of your daily diet and most Americans overconsume. Overconsumption of protein causes strain on the liver and kidneys. Unlike carbs and fats, your body cannot store extra protein. The human body uses what it needs and expels (or pees out) the rest. As a rule of thumb, try to eat or drink about 1 gram of protein per 1 kilogram of body weight.

Furthermore, meats and protein powders. This chart provides a simple list of foods besides meats that have high amounts of quality protein. As a vegetarian, I consume more than enough amounts of protein, thanks to beans, nuts and my favorite vegan protein powders. My go-to post workout breakfast Protein Cereal refuels my muscles and incorporates my favorite childhood breakfast. When picking a cereal, be sure to look out for high sugar contents.

I am not a PROfessional nutritionist but I surround myself with the facts. As an avid runner and food writer, I make sure I stay conscience and updated with the facts. Athlete or not, knowing what food facts are real or myth is important to maintaining a healthy and happy lifestyle.