Introduction
Following on from our Recovery Blog, we now understand the role nutrition plays in being a key aspect for fueling athlete performance & recovery.
Protein in particular is known as the ‘building block’ for muscle growth, repair and replacement of tissues. Athletes generally require 1.2-2g per kg of bodyweight per day which may be consumed across several meals.
Quality of Protein
Proteins can be categorised as complete (high-quality) or incomplete (low quality). Complete proteins contain all the essential amino acids that the body requires from food, whereas incomplete proteins are typically missing one or more of the essential amino acids, but can be combined to form a complete protein.
Complete protein examples:
- Chicken
- Beef
- Fish
- Shellfish
- Eggs
- Cows Milk
- Soy Milk
- Greek Yogurt
- Quinoa
Incomplete protein examples:
- Beans
- Lentils
- Chickpeas
- Nuts
- Seeds
- Peanut Butter
- Oats
- Rice
- Peas
Many athletes also supplement protein by means of protein powder. This is a convenient way to meet your daily protein intake needs, commonly consumed as a post workout snack. Where possible we still recommend our athletes consume whole foods however this can be a great addition for an athlete who is struggling to reach their protein needs.
Meal Prepping
We understand everyone has busy schedules with work, school, family, training and other responsibilities. This is why we recommend preparing meals in advance throughout the day/week. This way, the guesswork of whether you have consumed enough protein is removed and can save a lot of time throughout the day.
When deciding what type of foods to cook for your meal prep, a general guideline to follow is ‘if it comes in a packet, put it back on the shelf’. There are many exceptions to this rule but aim to buy fresh produce, organic foods and lean sources of protein over long lasting packet meals where possible, as these processed foods are full of added sugars, preservatives, sodium and calories.
Below we have created some high protein snack ideas to help fuel your performance.
High Protein Snack Examples
- Greek yogurt layered with granola and fruit such as berries & banana
- Omelette with a choice of filling such as ham, cheese, tomato, onion, peppers
- Protein overnight oats (lots of recipes online!)
- Egg salad sandwich on whole grain bread
- Turkey/chicken roll ups (roll up slices with avocado, veggies)
- Homemade protein balls (include chia/flax seeds)
- Egg muffins (whisk eggs and fillings together and bake in muffin tins for a portable snack)
- Tuna & sweetcorn salad
- Protein smoothies/smoothie bowls
- Homemade trail mix (chickpeas, nuts, seeds, dried fruits)
Final Note
These are just some examples of high protein snacks, but the options are endless. Try experimenting with different combinations to find what meets your needs. With a little planning and creativity, you can enjoy these high protein snacks on the go, while effectively fuelling your body for all your performance and recovery needs.
References:
- Lowery, L., Edel, J.F. and McBride, I.M., 2012. Dietary protein and strength athletes. Strength & Conditioning Journal, 34(4), pp.26-32.