Posted on August 04, 2017 by Louisa Feary
If you’ve been inspired by the cycling greats or shark-like swimmers on TV during the summer championships, here’s how you can fuel yourself by increasing the amount of protein in your diet. And don’t worry, for any vegetarians there’s always meat free options available!
Start your day right!
It’s a cliché but it’s true; you need to provide yourself with the right food for the day so try getting a balance of carbohydrates and proteins without the sugar of breakfast cereals.
- 2 Poached eggs on wholegrain toast
- Porridge topped with seeds and fruits
- Greek Yoghurt with honey and bananas
Snacking is allowed!
Believe it or not snacking can be a good thing… if it’s the right foods that is. Replace crisps and chocolates with cheese or rice cakes. As with everything, moderation is key so don’t overload on snacks but keep your blood sugar levels steady throughout the day.
- 2 rice cakes with natural nut butter
- A small handful of nuts such as almonds
- A couple of cubes of cheese
- One medium hard-boiled egg
- Apple slices and peanut butter
- Cottage cheese
Lunch to keep you going for any post work workouts!
It may be tempting to reach for a ready-made sandwich or skip lunch altogether. A sensible and pre-prepped lunch can keep you alert and steer you from those naughty treats. Cook some protein in advance such as chicken or salmon and add it to a fresh salad or pasta.
- 100g of chicken provides 30g of protein, tuna has 25g and cheese has 22g per 100g. All are a nice easy way to get in some more protein in your lunchtime meal.
Protein smoothies for a sweet uplift!
If you’ve got a sweet tooth then the confectionary aisles can be too tempting to ignore so a way to avoid a sugar crash is to opt for a yummy protein smoothie, which is also a great post-workout option.
- 1 scoop of protein powder (Whey or Vegan)
- 225ml of nut milk or dairy milk
- A handful of frozen berries
- A handful of ice
- Honey to taste
Blend together and enjoy whilst cold!
Dinner for winners!
You won’t need as much fuel late at night as you do in the morning but a great way to avoid overeating is to always include about 20-30g of protein with every meal and eat your protein first.
Eating protein after your workout will allow your muscles to repair and grow to stay strong to help you reach your goals.
- Salmon, brown rice and steamed vegetables
- Lean steak and baked sweet potato chips
- Turkey meatballs and spiralised courgette
- Quorn chilli on wholegrain spaghetti
Enjoy getting more protein in your diet and reaching your goals!