Su­per pro­teins

Men's Fitness - - Fuel | Supermeals -

OILY FISH

Th­ese fish – in­clud­ing salmon, sar­dines, mack­erel and an­chovies – have a higher fat con­tent, which means more omega 3 fatty acids, as well as lots of pro­tein and high vi­ta­min D lev­els. Ad­di­tion­ally, some stud­ies have shown oily fish to have ben­e­fi­cial ef­fects on heart dis­ease, prostate can­cer, vi­sion loss and de­men­tia. They’re easy to use in meals: salmon, for ex­am­ple, works with any cook­ing tech­nique and sea­son­ing; an­chovies dis­solve into sauces (mak­ing them taste bal­anced and ro­bust rather than fishy); and high-qual­ity canned sar­dines and mack­erel are ideal snacks – just drain well and serve with a squeeze of le­mon.

CHICKEN

High in pro­tein but rel­a­tively low in fat and calo­ries, chicken is a di­etary sta­ple that’s easy to cook and takes to just about any sea­son­ing. You can even grind it in a food pro­ces­sor and use in place of minced beef.

GRASSFED BEEF

Grass-fed beef has more vi­ta­mins (up to ten times more A, for ex­am­ple), min­er­als and omega 3s than grain-fed. Ready minced may come from hun­dreds of cows, so have a butcher grind it, or pulse cubed meat in a pro­ces­sor.

EGGS

Egg whites are al­most all pro­tein, with min­i­mal calo­ries. But the yolk is where all the other nu­tri­ents are. For scram­bled, use one whole egg for ev­ery four egg whites. Add turmeric for flavour and ex­tra nu­tri­ents.

GREEK YO­GURT AND KEFIR

Greek yo­gurt (which has had the whey strained out) has fewer carbs and more pro­tein than reg­u­lar yo­gurt. You can use kefir, a fer­mented milk a bit like thin yo­gurt, to re­place milk in smooth­ies and on ce­real.

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