STAGE 3) PROTEIN POWER!!!
Sugar cravings under control √. Complex energy understood √. Now it’s time to fuel your training! Protein is part of any balanced diet; in the gym environment it’s often known for ‘growth and repair’ properties, but every function in our cells/organs/bodies are regulated by protein – ‘growth and repair’, yes, but also, digestion, absorbtion, healthy blood oxygenation, bone strength, antibody production, brain activity etc. With this in mind here’s a good recipe to make a yummy dish packed with high quality sources of protein!
This picture is of my healthy, home made, grilled (avoid frying) tuna steak ‘burger’. Tuna is a naturally rich source of lean protein (c. 25g of protein per 100g), and has very low saturated fat content especially when compared to red meat. The calorific content is also low, at c. 220 calories per 150g tin. It also contains healthy omega-3 fatty acids, iron, potassium, zinc, vitamins B12 & B3 and other essential fats. I topped it off with half an avocado (tasty, with essential fatty acids), rocket (for iron and a vitamin boost) and some chilli powder (to set my metabolism racing)! Also, the bun is wholegrain (complex carbs, slow release energy)!
Burger King, eat your heart out! x
Following on from yesterday’s post on KILLING THE SUGAR RAT…
STAGE 2) FEED ON COMPLEX CARBS – Why bother with complex carbohydrates? CRUCIAL! They release energy (glucose) slowly sustaining you throughout the day, whereas simple carbs turn you into a hyper 2 year-old for an hour then comatose you for the next five. Simple sugars (high GI) are in things like refined fizzy drinks, white bread or white rice, but complex sugars (low GI) are found in wholegrain loaves, wholewheat pasta, porridge oats etc. Eating more of the latter will leave you less peckish, less often!
The brown rice in this snap of Sushi (made it for lunch today, took <30 mins) contains c. 80% more vitamin B than white rice (good for energy conversion and blood oxygenation), with double the manganese (joint lubrication, maintains the nervous system), 60% more Iron (helps mental focus, bodily strength, blood oxygen and circulation) and almost 100% more dietary fibre and essential fatty acids. More importantly it’s kept me full until now, 17:30! Add to that the Salmon and Tuna (rich sources of omega fats and protein) and the vegetables (peppers, spring onion, carrot, cucumber), and you’ve got fuel for your workout (or night out!).
N.b. this dish has been known to impress people for its inventiveness, BUT it’s so easy to make!! Bon apetit, or rather どうぞ召し上がれ!!! Click below to get the recipe…