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.
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.
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.
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.
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.
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.
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.