Week 28: Protein can boost performance

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Fish and eggs are an excellent source of protein and can help your performance both on and off the course.

Protein is a critical part of our nutritional plan. It is vital to the growth and repair of your muscles, tendons, ligaments, skin and even your eyes. It also helps prevent the loss of muscle mass as you get older. New studies even show that protein can help strengthen your bones. By consuming quality protein throughout the day, you are also boosting your brain function and energy levels, so that you can perform at your best. Consider adding these excellent protein sources to your diet to help boost your performance.

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Edamame -- A cup of whole soybeans has 20 grams of protein per cup, which makes it both a food that satisfies hunger as well as a metabolism booster. The soy isoflavones in edamame even help prevent osteoporosis.

Lentils -- A single cup of lentils provides an incredible 18 grams of protein, with only one gram of saturated fat, making it one of the most efficient sources of protein in your diet.

Latte -- If you are a coffee drinker, the milk of your latte provides an excellent source of protein, while keeping your bones and teeth strong. A non-fat latte is an even leaner source of protein.

Salmon -- A fresh piece of wild salmon has nearly as much protein as a porterhouse steak with only a quarter of the saturated fat.

Yogurt -- It has always been known as a great source of fiber, but an average eight-ounce serving of yogurt also contains 20 percent of your daily protein needs.

Beans -- One half cup of beans has the same amount of protein as three ounces of steak, and will help you with portion control as they make you feel more full.

Tuna fish -- For a quick protein fix, a standard two-ounce can of tuna contains 33 grams of protein in only 150 calories.

Cottage cheese -- A long-time favorite of bodybuilders, a tiny four-ounce serving of cottage cheese has 14 grams of protein with only three grams of saturated fat.

Eggs -- A single egg carries six grams of protein as well as many of the amino acids your muscles need to build and maintain muscle mass.

Almond butter -- It is nearly as protein-packed as peanut butter but with far less saturated fat.

A protein-rich diet can power your game, but debilitating knee pain can derail it just as quickly. If knee pain is preventing you from performing at your best, you might be suffering from osteoarthritis (OA) of the knee. Various treatments for OA do exist, such as ORTHOVISC®, which provides up to six months of knee pain relief. Made from ultra-pure natural hyaluronan, which is found in healthy joints, ORTHOVISC® is injected into the knee joint where it acts to replace your natural joint fluid, to help cushion, protect, and lubricate your knee.

ORTHOVISC® is a proud sponsor of PGATOUR.com. Talk to your doctor to see if ORTHOVISC® is right for you. Or visit our Web site at www.orthovisc.com for more information on how to maintain your knee health to help you keep playing the game you love.

Follow us on Twitter for up-to-date information on maintaining joint health and the prevention/treatment of knee pain due to sports-related injuries or the early symptoms of osteoarthritis.

IMPORTANT SAFETY INFORMATION

ORTHOVISC® is for patients who do not get adequate pain relief from simple pain relievers like acetaminophen or from exercise and physical therapy. ORTHOVISC® is not for use in people with known allergy to hyaluronate preparations, to gram bacterial proteins, with infections or skin diseases in the area of the injection site or joint. Common side effects include joint pain, back pain, headaches and pain or redness at the injection site.

This is a paid placement by DePuy Mitek, Inc. The opinions expressed above are those of DePuy Mitek, Inc. and do not necessarily reflect the opinions of the PGA TOUR.