Protein and exercise are often spoken of in the same breath. We will look today at how much protein is in chicken along with other lean meat and fish.
We will also outline 6 great and tasty recipes so you can maximize your benefits after working out.
Why do you need protein anyway and do you need more when you are exercising lots and hitting the gym several times a week?
Basics About Protein
Protein is a crucial nutrient which has several functions in the body. As well as building muscle, tissue and cells, protein also helps to makes antibodies and hormones.
Most people need something like 0.8g to 1g of protein per kilo of body mass. Active people engaged in a workout regime need more, though…
- Endurance athletes: 1.2g - 1.4g per kg
- Stength athletes: 1.2g - 1.7g per kg
When you exercise, you make tiny rips in your muscles. After working out, these muscles need to rest, recover and grow.
Shoot for 15-30g of protein within half an hour of finishing your session for optimum effects.
A normal, healthy diet should provide the standard recommended daily amount (RDA) of protein. Many western diets, though, are heavy on the carbs with protein-rich meals reserved for the evening.
For optimum results, spread your intake of protein throughout the day and focus on post-workout loading to promote muscle growth. You need more than the RDA if you’re pounding the pavement or pumping iron to help those muscles get bigger and to stay healthy in general.
If you are wondering how much protein is in chicken or turkey then check out this brief breakdown of protein sources:
Some Great Sources of Protein
We have chosen 6 recipes here which will give you all the protein you’re looking for and ensure that your muscles recover as they should.
This selection of meals focuses on chicken, turkey and salmon. Just because you need to consume protein, there’s absolutely no reason to get bored!
1.Baked Honey Mustard Chicken
This dish is extremely easy to prepare so don’t worry if you lack skills in the kitchen or lead a busy life. Mix up the marinade and leave it to bake for an hour and you can enjoy a real boost of protein with some delicious flavors coming through.
Protein Per Serving: 41g
2. Kale Chicken With Sundried Tomatoes
If you want some lean protein with a burst of flavor then check out this fuss-free chicken stuffed with kale.
Kale is a superfood and accompanies sundried tomatoes perfectly. Goat’s cheese is added to really set your taste buds tingling.
Protein Per Serving: 49g
3. Turkey Burrito
If you get tired of wraps then treat yourself to a Mexican-style burrito to load up on protein and carbs before heading to the gym.
Turkey breast, cheese and lettuce will complement the whole-wheat tortilla perfectly and give you all the goodness and protein your body is crying out for.
Protein Per Serving: 38g
4. Turkey Chili with White Beans
This recipe not only serves up the nutrients you need but is remarkably easy to prepare.
Don’t be put off by the long list of ingredients. Canned produce will reduce your prep time and once you have mastered a chili you can experiment with different meats and flavors.
Protein Per Serving: 27g
5. Grilled Salmon & Pineapple Salsa
Salmon will provide you with protein and other valuable nutrients not found in white meat. Omega-3s are a crucial part of a healthy diet and salmon bristles with these fatty acids.
Fresh pineapple is the perfect foil and this recipe is guaranteed to get you coming back for more.
Protein Per Serving: 26g
6. Salmon with Bok Choy
This glazed salmon dish will give you an intense burst of sweet, sour and spicy flavors.
The lime-tinged hoisin sauce will help keep the fish moist and juicy.
This can be plated up in just 20 minutes. If you are watching your carbs then switch out the rice for salad.
Protein Per Serving: 38g
Now you should be well aware of the increased need for protein if you are active and enjoy working out.
While you do not need to go totally over the top, make sure that you exceed the RDA for protein if you want to notice worthwhile results from your exercise. Keeping in shape is a mix of what you do and what you eat.
Enjoy these recipes, explore our site and come back for more appetizing and protein-rich treats!