20MIN PROTEIN-RICH SUPPERS

Too tight for time to focus on post-training nutrition? With a little planning, you can pack in a recovery punch in under 20mins. Kate Percy shows you how…

Can it be possible to rustle up a delicious post-training meal in under half an hour? Hell yeah! And I challenge anyone who thinks otherwise. This month’s four protein-rich suppers have been specifically created to pack the right nutrients into your body for recovery… and quickly. I’d say my one caveat is that you need a little prior planning to ensure you have the wherewithal to get started. Firstly, a couple of dishes you can prepare in advance. Thai salmon parcels – make your parcel, store in the fridge, pop in the oven for 10mins on your return from training. Unwrap, take a moment

to savour the delicious aroma, and dig in! Packed with protein, healthy fats and an excellent source of vitamins and minerals, these little parcels will set your tired muscles on the right road to recovery.

After a chilly ride in the saddle, warm yourself up with this Chicken tagine with chickpeas, apricots and almonds. Again, this can be prepped in advance. Loaded with goodness, the aromatic spices in this dish have anti-inflammatory properties to help muscle recovery.

For an evening/lunchtime protein boost, try this amazing Tex Mex chicken salad. A Mexican combo of crisp salad vegetables, chicken, black beans, corn and cheese, it’s loaded with great quality protein, vitamins and minerals, and rounded off with a refreshing, zingy dressing.

Finally a South Indian coconut and prawn curry – one of the quickest curries ever (and one of the 220 team’s go-to post-session meals) and a great store cupboard supper using prawns from the freezer, a few spices and a can of coconut milk. Simple, warming and a great way to help promote muscle regeneration. Plus, even better as a leftover work lunch! Nutritionist and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009, and now has a website (gofasterfood.com), several books and a new range of Go Bites - allnatural energy balls.