Great snacks after exercise
After exercise eating a meal, which is high in protein, is essential to help with muscle growth and repair. Below are a few quick meals, which are easy to make.
Protein isn’t just found in meat produces, eggs, lentils, pulses and seeds are all full of protein and they also contain essential amino acids that your body cannot produce itself. Almost all vegetables, beans, grains, and nuts contain protein. They are normally cheaper than meat produces and easy to make.
1.Roasted butternut squash seeds
Once you’ve used your butternut squash keep the seeds. Add them to a baking tray with a splash of soya sauce and olive oil. Bake in the oven for 20 minutes at 180°. They make a great snack before dinner and are even higher in protein than nuts.
2. Omelettes
An omelette is a fantastic high in protein meal. Fry half an onion for a few minutes, add two eggs to the pan and mix together. You can add ham or some roasted vegetables to add a bit more flavour. If you want to make this meal a little more healthier leave out the egg yolks and have a white egg omelette instead.
3. Edamame beans
Edamame beans or sugar snaps peas are full of protein. Steam for five mintues and sprinkle over course sea salt or some chilli flakes to add a little more flavour.
4. Home made Smoothie
Blend a banana with milk and add a little honey to make it sweet.
5. Yogurt with fruit
Combine non-fat Greek yogurt (which is higher in protein than regular yogurt) with blueberries, and sprinkle over granola.
6. Baked beans on granary bread
This meal contains all the essential amino acids that your body can’t produce itself. Also Baked beans are a low energy dense food. They release their energy slowly and keep you fuller for longer.
7. Lentils
Although they seem really boring lentils are full of protein and fibre.
Why not try frying an onion with a finally diced carrot for a few minutes, add a cup of lentils and cover with vegetable stock. Allow to cook for 20 minutes (or follow lentils cooking instructions) add a splash of cream and a teaspoon of whole grain mustard.
This dish can accompany any dish from salmon to lamb or even top with salad and have as your lunch. Lentils are a great recovery food.
