AHEAD OF THE GAME

Don’t fall fowl of monotonous meal plans. These game birds will plump up your diet

More than 900 million chickens are eaten every year in the UK. Organic or not, if your protein is all white and comes entombed in supermarket cellophane, now is the perfect time to aim higher. The shooting season offers a chance to pump up your eating plan. “Game birds are higher in protein, vitamins and minerals than farmed fowl,” explains Tom Godber-ford Moore, chef at shooting retreat Loyton Sporting. We suggest you give these a pop.

A PARTRIDGE

Peck away at muscle fatigue by timing this high-protein refeed for after your workout. Its high levels of phosphorus – which plays a key role in the production of ATP, the body’s main energy source – will swiftly revive you.

B GROUSE

A potent source of vitamin B6, grouse is packed with cognitive benefits. B6 is essential to your production of mood-boosting serotonin and sleep-enhancing melatonin. Plus, it’s been linked to delayed brain ageing.

C PHEASANT

Containing 27g of protein and only 150kcal per portion, pheasant supports muscle growth better than beef. Separate the legs from the breasts: they’re tougher, so better when cooked slowly.

D MALLARD

Wild duck is the fattest of the game birds, making it as unctuous as it is nutritious. Duck fat is relatively high in monounsaturates, affording it a heart-saviour status on a par with olive oil and avocado.