Read Part 1 Protein basics before this one, as in that one I talk about why protein is so important & the best sources.
Here’s some great tips to get the best out of the protein you eat.
- Spread out through the day the protein you eat, so some at each meal & in your snacks. That way your body has time to digest, absorb & use it.
- Eating protein after exercise (ideally in the hour after) helps your muscles repair & grow, because this is when your muscles are more sensitive to nutrients.
- Eat carbs with your protein when refueling after exercise, protein is needed for muscle repair & carbs will help your body refuel, this is especially important after aerobic exercise.
- Try to eat lean cuts of meat, they may take longer to prepare (marinate or braise them), but if they are prepared well , they taste amazing. When using mince, use the leaner options i.e. if I’m making a bolognese I’ll always use 5 percent lean beef mince, the same if i’m making burgers.
- Plant based proteins , although not ‘complete’ proteins (except soybeans), contain protein think beans, peas, quinoa & lentils have lots of nutrients like fibre, vitamins & minerals.
- Make good poultry choices & eat without the skin. Generally poultry is lean, but read the labels when buying minced turkey or chicken – you want it to be 100 percent minced turkey or chicken, if it’s not, it will likely have been minced with skin & fat.
- Try & increase your fish intake, fresh or frozen – it doesn’t matter. If you like it aim for twice a week, as it ‘s a great source of protein & fish like salmon are rich in omega 3’s , a healthy, unsaturated fat (which have been linked to numerous health benefits i.e promoting brain & heart health etc)
Look out for Part 3 of this protein series ‘Comparing protein sources’
Let me know how you get on.
Claire x
