Did you know that the average woman needs about 46 grams of protein per day and the average man 56 grams? That’s a lot of protein to fit into your meals.

Make sure you make wise choices while preparing your meals throughout the day to hit your protein goal.

Protein is an essential part of your diet to rebuild, restore, and recover. Make this easy and protein-packed snack for pre or post-workout nutrition



  • 2 thin slices of roast beef, ham, or turkey breast
  • 1 slice of Provolone or Swiss cheese
  • 2 oz. hummus or avocado

Cooking Time: 5 Minutes

Recipe Serves: 1


  1. Spread a think layer of hummus or avocado on the slice of cheese.
  2. Roll up the lunch meat with the cheese

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About Sports Medicine

Sports bring with them a potential for injury. And if you are looking to prevent, treat, or rehabilitate a sports injury, UPMC Sports Medicine can help. We serve athletes from a wide variety of sports across every demographic: young or old, male or female, pro or amateur. We partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and over 60 high school, college, and regional teams and events. We’re working to build better athletes. We use cutting-edge rehabilitation techniques to help you recover and provide education on how to prevent injuries.