Your fitness training routine will include exercises that you have put together after much thought. However, you need to put in equal thought into what you are eating for an all-rounded fitness-training schedule.
If you are undertaking strength-training exercises, protein is one nutrient you should include in abundance in your meals for muscle recovery. You need to choose high-quality protein and take it at appropriate times. It works along with carbohydrates and fats to keep your body working at its best.
You should have regular protein dosages throughout the day, especially after your workouts. Getting protein after strength training will restore muscle tissue that has been stressed during the workout.
We have put together a list of power foods that will provide you your required protein. These foods in most cases can even fulfill your protein needs without turning to supplements. As it is, nutritional experts say your body benefits more from a well-rounded wholesome diet plan than supplements.
1. Lean Beef
This is an ideal source of protein. You can include it in your meals in stir-fried form. A combo of lean beef with rice and vegetables makes for a scrumptious meal which is rich in carbohydrates, fiber and protein. This meal is perfect to have after workouts. 20-30 grams of this meal after exercise, is enough.
2. Eggs and egg whites
Eggs are one of the highest-quality protein sources available. They have all the necessary amino acids you need for healthy muscles. An omelet with summer vegetables along with whole-grain toast gives you 25 grams of protein and 15% of your daily fiber needs. For those of you who are keeping a watch on your cholesterol intake, you can use egg whites in this recipe or egg substitutes.
3. Protein-rich soy
Use tofu to make a filling and tasty burger. This cholesterol-free protein source is good for your heart and muscles. A Grilled Lemon-Basil Tofu Burger will give you 10.5 grams of protein. Peppery watercress and fresh tomatoes will give you additional nutrients of Vitamins A and C.
4. White Grains with Protein
Quinoa has higher protein content than most whole grains. It is a mild grain with a chewy texture. Cooking it in broth lends it even more flavor. A Black Bean-Quinoa Salad is made more delicious with black beans, lima beans and tofu. Drizzle it with Basil-lemon dressing. This vegetarian salad has about 10 grams of protein per serving.
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