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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Sports and physical activity bring with them a potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury – or improve athletic performance – UPMC Sports Medicine and the UPMC Sports Medicine Concussion Program can help. We serve athletes and active people of all ages and experience levels. Our experts partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and about 100 other high school, college, and regional teams and events throughout Pennsylvania – working daily to build better athletes.