To go the extra kilometre, try filling up on these proteins before and after.
Your fitness program probably includes plenty of tricks of the trade to help you make the most of your workouts. If you strength train or lift weights, why not take advantage of these foods that give you extra strength and repair muscles.
Dairy is full of proteins that assist your muscles in adapting to a strenuous workout. Milk and yoghurt contain essential amino acids that help muscle rebuild.
Get your dairy in delicious ways by making a milkshake of fresh fruit and low fat milk; mix fruit with yoghurt; or simply have it plain. Pre-mixed yoghurt with the fruit already in provides just enough sugars for refuelling your body. Greek yogurt is ideal, with its protein content twice that of regular yoghurt.
On the protein superfoods list are legumes. Peas, beans, lentils, garbanzo beans – they are all naturally packed with protein and fibre as well as B vitamins for your nervous system and magnesium for healthier bones and joints. Plus, they’re versatile; if you don’t want a hot meal before or after a workout, legumes and beans are excellent in a salad.
Eggs top the list for sources of protein, with their amino acid building blocks. Your muscles will thank you for providing around 7 g protein and 5g fat per whole egg. Eggs are as versatile as any food can be; eaten hot or chilled, in a variety of styles and are complementary to most other foods. If you’re concerned about cholesterol, just use the whites to make a tasty omelette or to put in your protein shakes.
For vegetarians and vegans, soy products are packed with protein. Firm tofu and tempeh contain as much or even more protein than beef. Combined with a protein-rich veggie such as broccoli, tofu and tempeh are kind to the heart and vascular system and deliver loads of low fat protein.
Want more tips? Call our women’s fitness centre in Perth: (08) 9342 9028.