The protein playbook

9 min read

GO PRO

FULFILLING YOUR DAILY PROTEIN NEEDS ENSURES YOUR BODY CAN RECOVER, ADAPT AND BOUNCE BACK STRONGER. BUT GETTING ENOUGH CAN BE A CHALLENGE – ESPECIALLY FOR RUNNERS CLOCKING CHUNKY TRAINING MILEAGE. ARM YOURSELF WITH THE EXPERT KNOWLEDGE, MENU HACKS AND NUTRITIONAL NOUS ON THE FOLLOWING PAGES TO HELP YOU GET YOUR FILL

PHOTOGRAPHY: JOE LINGEMAN

01. KNOW YOUR AMINO

Amino acids are the building blocks of protein, and you need to fuel up at every meal, or you won’t have what you need to rebuild and recover. It’s not just about bulking up, though – besides helping you to build muscle, ‘protein plays a huge role in your metabolic balance’, says personal trainer Lauren Kanski, founding coach of the Ladder app.

02. RAISE YOUR EGG-SPECTATIONS

Not only are eggs the gold standard when it comes to protein (they serve as the standard for comparison for other protein sources in research), they can help set you up for a better day of eating, too. Participants who consumed eggs for breakfast felt more full and more satisfied for longer compared with those who had cereal and orange juice, according to a study published in the International Journal Of Environmental Research And Public Health.

03. THEN GO HARD

Nutritionally speaking, all eggs are golden, but hard-boiled eggs pack a particularly powerful punch. A hard-boiled egg contains a little bit of almost every nutrient you need, including vitamin A, folate, selenium and choline, and clocks in with about 6g of protein. To make a perfect hard-boiled egg every time, use the RW foolproof formula. First, bring a medium-sized saucepan of water to a boil. Next, using a slotted spoon, lower your eggs into the boiling water. Simmer for 6 mins for runny eggs or 11 mins for yolks cooked all the way through. If you prefer yolks somewhere in between, experiment with cooking times of 7, 8 or 9 mins to find your ideal level of ‘doneness’. Chill in ice water until the shells are cool enough to handle, then peel them while running under the tap; this separates the membrane from the shell, so you won’t pick up chunks of whites.

04. ASSEMBLE AN ADULT LUNC H BOX

Don’t leave yourself at the mercy of quick-dash-from-theoffice lunch emporiums. Put together abox of goodies that packs in quality protein with low-effort ingredients, like this one with sliced turkey, uncured soppressata (a type of salami), green apple slices, Babybel cheese, pecans, fennel slices and crackers or oat cakes.

05. ROAST A CHICKEN

Start by buying a goodquality (organic, free-range) chicken and roasting it. Next, shred it and use it as a protein-topper on a base of roasted vegetables, mix pieces with Greek yoghurt for a chicken salad, use it in tacos or simply add to bread and grill it for a low-effort, healthy evening meal.

06 SAY YES TO DESSERT

Puds using protein po

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