Muscle Up Your Meals

Eat this high-protein meatless wrap.

By Glen Peterson & Neva Cochran, RD, LD

We’ve carefully selected six ingredients that not only pack on muscle and taste great, but nutritious as well. Here is proof:

Packed with Nutrients

A whole wheat tortilla has complex carbs, which are good before a workout because they are digested and absorbed slowly to keep energy levels high while exercising.
Hummus has iron, a component of oxygen-carrying proteins that is essential for providing oxygen to muscles during exercise.
Kidney beans have protein, which is necessary for building and maintaining muscle tissue.
Alfalfa sprouts contain water (91 percent of their weight) to help keep hydrated during a workout.
Tomatoes have potassium, which is important for maintaining your fluid and electrolyte balance.
Cucumber has selenium, an antioxidant that protects muscle cells from oxidative damage, which can result from greater oxygen use during a workout.

What You Need

12-inch whole wheat tortilla
2 tbsp hummus
1⁄4 cup kidney beans

1⁄4 pack alfalfa sprouts
1⁄2 tomato, sliced
1⁄4 cucumber, sliced

How To:

Heat a tortilla in a microwave oven on low for 30 seconds. Spread with hummus. Top with beans and veggies. Roll the tortilla, tucking in the two ends as you go.