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Today's text will be a continuation, and at the same time a kind of summary, of a series of articles on proteins . I hope that I have managed to provide you with the most important information, both about conventional food and supplements. I invite all latecomers to read the texts written earlier.
As announced - it will be much more practical than "standard articles" - below I present a proposal of meals (both meat and suitable for supporters of a plant-based diet) providing our "protein minimum" - 20 g (for split or less engaging training) and 40 g (for training engaging most muscle groups or the whole body , where muscle damage is much greater, and therefore - the need for a post-workout portion of protein increases).
Meal suggestions providing approximately 20 g of protein with high nutritional value
Viennese eggs with salad and toast
- 3 pcs (L) whole chicken eggs
- spoon of chives
- 2 slices of graham bread
- teaspoon fresh basil
- 1 pc tomato
- ½ cucumber
- 2-3 leaves of iceberg lettuce
Meal Summary:
- protein 30g
- fat 19 g
- Carbohydrates 37g
- fiber 6g
Calories: 420 kcal
Cottage cheese with chives and cherry tomatoes, graham bread roll
- 150 g package of cottage cheese 5%
- a handful of cherry tomatoes
- teaspoon chives
- 1 pc graham bread roll
Meal Summary:
- protein 25g
- fat 9 g
- Carbohydrates 51g
- fiber 6g
Calories: 360 kcal
Vegetable stew
- 40 g red lentils, dry seeds
- ¾ bag of buckwheat groats
- ½ carton of tomato paste
- 100 g fresh mushroom
- ½ piece onion
- spoon corn, canned
- 2 tablespoons red beans, canned
- spoon of olive oil
Meal Summary:
- protein 28g
- fat 15 g
- Carbohydrates 97g
- fiber 13 g
Calories: 600 kcal
I probably don't need to add anything regarding the above meals - it is easy to see that even without any special effort, and in fact using regular products and portions, not "sports" ones - it is not difficult at all to exceed the minimum level and secure a portion of 20 g of protein/meal.
Meal suggestions providing about 40 g of protein with high nutritional value
Smoked tofu salad with toast and hummus
- smoked tofu cube
- a handful of spinach
- 20 g almonds
- 40% canned chickpeas
- a handful of corn salad
- spoon of Tahini
- a handful of cherry tomatoes
- 3 slices of whole grain rye bread
Meal Summary:
- protein 38g
- fat 28 g
- Carbohydrates 102g
- fiber 23 g
Calories: 730 kcal
As you can see, we can compose high-protein meals from plant products without much fuss. I would also like to emphasize that for these calculations I used tofu with a protein content of 8%, and there are also those commonly available on the market with a content of 12-13!
PS even if you don't follow a plant-based diet - try marinated and grilled tofu or make yourself some hummus - healthy, tasty, trendy and very unusual on a plate! If you add cilantro, then absolutely - I bow to you!
Liver paste on toasted graham bread
- 2 pcs graham bread rolls
- 150 g chicken liver
- ¼ apple
- ½ piece onion
- ½ piece of carrot
- teaspoon butter extra
- teaspoon universal rapeseed oil
Meal Summary:
- protein 45g
- fat 22 g
- Carbohydrates 104g
- fiber 14 g
Calories: 730 kcal
Yes, I know that many people won't touch liver. Yes, I know that these are "bad memories from kindergarten" and that it "stinks", but I assure you - this paste is a real treat! The sweetness of onion enriched with the taste and color of carrot, the crispness of roasted apple with velvety flavor carriers - liver and butter - this cannot go wrong! Remember, however, to wash, clean and dry the liver, cut into slightly smaller pieces and throw it into a very hot pan - nothing will start to boil or stew, there will be no smell of cooked liver, and therefore no kindergarten memories. And don't try to salt it before frying, of course ;-)
Bodybuilding classic
- 150 g chicken fillet
- bag of brown rice
- 250 g broccoli
- spoon of olive oil
Meal Summary:
- protein 47g
- fat 15 g
- carbohydrates 90 g
- fiber 15 g
Calories: 630 kcal
It is impossible to ignore the beloved chicken with rice, broccoli and olive oil in such a list. It is far from ideal, especially in terms of micronutrient supply, but it is a very quick, practical, easy and inexpensive meal, which results in its inclusion (or similar ones) in the diet of almost everyone.
To sum up – protein is an extremely valuable, irreplaceable component of an athlete's diet . We must pay special attention to its quantity and quality, balance the daily menu and individual meals, especially when training hard and engaging significant amounts of muscle fibers. Let's remember, however, that providing protein in the right amount with conventional food is possible – sure, more time-consuming and less convenient, but possible. However, everything is for people! Do you think that a high-protein supplement will make your life easier, allow you to catch up on work or allow you not to worry about regeneration and catabolism when going to a meeting with a client directly after training? Eat/drink to your health! However, do not forget – a supplement is always just a supplement, do not treat it as a replacement for your diet!
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
