Protein is an important factor in our diet, along with carbohydrates and fat. Protein is a little bit like building blocks because it combines to make bone, muscles, skin and so on. They also help with moving nutrients around our bodies, so are very important.
We need a regular intake of proteins because we can’t store it very easily in our body, unlike fat. This means we need to replenish it before, during and after a workout. It helps repair and rebuild muscle, which is why we need it during and after working out.
Here are some great tasting protein packed recipes that you can try for pre, during and post workout.
- 2 large eggs
- A splash of milk
- A knob of butter
Whisk the eggs and milk together in a bowl, with a pinch of salt. Heat a non stick pan on a medium heat, and let the butter melt into it. Add the egg mixture, allowing it to cook for a few seconds and then stirring it. Repeat this until the eggs are cooked. Serve alone or on toast.
A great protein packed pre workout breakfast.
- 1 cup of porridge oats
- 1/2 cup of peanut butter
- 1/2 cup desiccated coconut (optional)
- 1/2 cup chocolate chips
- 1/3 cup of honey
Mix everything together in a bowl until it is well combined. You are looking for a good balance of not to dry (that it crumbles) or to sticky (that it wont set). You want the ingredients to come together just enough to roll into balls. Leave the mix to chill in the fridge for around half an hour. When the time is up, roll them into bite sized balls and you can then wrap them up individually.
These are perfect for during a run or a ride and can be eaten on the go for a more natural energy boost.
Spiced Salmon Skewers
- A handful of fresh oregano
- 1tsp ground cumin
- 1tbsp sesame seeds
- Pinch of salt
- 1/4 tsp chilli flakes
- 2 salmon fillets (cut into 1 inch cubes)
- 2 lemons (sliced thinly)
- Drizzle of olive oil
Put your grill on medium. Mix the sesame seeds, oregano, cumin, chilli and salt together. Pierce the salmon cubes onto the skewers, with a folded slice of lemon between each piece. Drizzle some olive oil over each, ensuring it is well coated and sprinkle on your spice mix onto each. Cook under the grill, turning throughout until cooked. This will take around 5-8 minutes.
Perfect with a salad, baked potato or bread as a post workout meal.