Foods for athletes

8 foods every athlete needs in their fridge

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Playing sport consumes energy – a lot of energy. To replenish it and support your muscles after a workout, you need to get the right nutrients into your body ASAP

If you want to build muscle mass, or compete in any sports where explosive force if required, protein is an essential ingredient to incorporate into your diet.

Here is a selection of classic foods that will help support your active lifestyle:

1. Eggs

If you’re looking to meet your protein requirements, then eggs are a great choice, especially given the value of protein they provide. The so-called biological value of a food indicates how effectively your body can convert the dietary protein in it into muscle mass. The value for eggs is extremely high at around 100 per cent.

2. Fish

Fish not only contains high quality protein, but also offers other essential nutrients like omega-3 fatty acids. These improve blood flow, enabling oxygen and nutrients to get to where they are needed in the body more quickly – like muscle cells. Smoked salmon or tuna should not be missing from your kitchen.

Protein-packed recipes that will make your muscles pop

two ostrich steaks two and a half apricots half a spring onion 50 grams of fresh tomato purée half a tablespoon of Worcester sauce half a tablespoon of cane sugar half a tablespoon of balsamic vinegar half a teaspoon of Tabasco sauce salt, pepper, fresh thyme How to make it: Lean meat is always the ideal ingredient for any protein-rich diet.

3. Beans

While many people associate beans with flatulence, they are also real energy bombs and represent an integral part of any athlete‘s diet. Beans are full of protein, carbohydrates, potassium, magnesium and B vitamins, which is why you should consume them several times during the week.

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4. Beer

Beer? Yes, beer – but please drink it in moderation. Most beers supply your body with essential minerals such as magnesium, calcium, phosphorus or potassium.

But remember: alcohol is not good for your health. The non-alcoholic variety is definitely a better choice.

5. Poultry and beef

Chicken breast is a classic feature of many athlete’s diet. Poultry is low in fat and very high in protein – about 20 grams of protein per 100 grams of meat. The biological value of beef is almost as good as that of eggs. Red meat also contains a lot of iron, which supports the use of oxygen in the blood.

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6. Mayonnaise 

Mayonnaise is healthy? Well, it depends what mayo you are using. Forget the type you buy in the supermarket and make your own chemical-free paleo mayonnaise by combining olive oil, vinegar, egg yolks and lemon juice – all ingredients that do your body good. However, due to the high fat content you should still be careful not to overdo it.

7. Tofu

Admittedly, tofu tastes rather bland in its natural state. But when it’s well-seasoned and sautéed, the soy product is not only delicious, but also a really good provider of protein and minerals. There are around 15 grams of protein in every 100 grams of tofu. It also contains an abundance of iron, magnesium, calcium, zinc and potassium.

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8. Tabasco

According to a study in the British Medical Journal, hot sauces could be a good way to avoid an early grave. If you season your eggs or chicken with the low-fat Tabasco sauce, not only will you save calories, you’ll also extend your time on planet earth. So make every day a little hotter if you want to live longer.

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08 2016 The Red Bulletin

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