PROTEIN-PACKED MUSCLE MEALS

Loading up on protein post-training is crucial for recovery, says BBC Good Food’s elite performance nutritionist, James Collins

Ensuring that you include enough protein in your diet is essential for repair and growth of muscle tissue, helping you to recover stronger and faster, and reducing the risk of injury. This becomes even more important after training and racing, especially with an endurance sport such as triathlon. As a rule of thumb, you should be aiming for 15-25g protein (depending on individual body size) in your post-workout meal. And the sooner you eat after a workout, the better – ideally, within 30 minutes as your body needs essential nutrients to kick-start the remodelling process, which can last

for over 24 hours after a hard training session or race.

So for recovery, just remember the four Rs:

Rest Get a good night’s sleep as this is when most of your muscle repair will occur.

Rehydrate Replace fluid losses by drinking at regular intervals throughout the day.

Repair Eat 15-25g protein soon after exercise to kick-start muscle repair.

Refuel Eat carbohydrates to help restore energy. A minimum of 1g per kilogram bodyweight is a good general guide. We’ve picked out four proteinpacked recipes (all with over 15g of protein) this month that can work as either a lunch or dinner. Enjoy! James Collins is head of nutrition at Arsenal Football Club. He’s worked with some of the world’s best athletes over the last decade within Olympic and professional sport. His performance nutrition principles are now helping everyone to look, feel and perform better each day. Find out more at: www. jamescollinsnutrition.com. And find more food and fitness recipes and tips at www. bbcgoodfood.com/ food-nutrition.