Rugby World - - CONTENTS -

SAL­ADS ARE seen as the weight-loss meal, but ac­tu­ally they can help those try­ing to pack on mus­cle. Also, they are one of the sim­plest ways of at­tain­ing bal­ance at meal times.

Ac­cord­ing to

James More­hen from Liver­pool John Moores Univer­sity, sal­ads are great for tak­ing on vi­ta­mins and min­er­als. In pre­vi­ous is­sues we’ve en­cour­aged you to ‘eat a rain­bow a day’ and it’s easy to do this in a salad. You may re­mem­ber that beet­root, for ex­am­ple, is ex­cel­lent for ni­trates and in­creas­ing your an­tiox­i­dants, which help with infl am­ma­tion. Be­low we give you a good pre-train­ing salad that bal­ances pro­tein, carbs, vi­ta­mins and min­er­als, but there are other op­tions to con­sider too. You could try a sim­ple salad of beet­root, goats’ cheese and wal­nuts (left, great for fi ght­ing infl am­ma­tion), amongst all of your favourite green leaves.

Post-train­ing, you could have a salad with grilled chicken, spinach, egg and sliced beet­root. The key nu­tri­ents in some of these in­gre­di­ents, when ab­sorbed, help with va­sodi­la­tion – low­er­ing blood pres­sure and al­low­ing oxy­gen-rich blood to cir­cu­late more freely.

Infl am­ma­tion, says More­hen, is a nec­es­sary step as your body re­cov­ers. How­ever, as your tis­sues re­build the process can be aided by tak­ing on an­tho­cyanin and fl avonoids – an­tiox­i­dants found in blue­ber­ries, rasp­ber­ries, to­ma­toes and al­monds.

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