Today I started my day with an omelette (see pic) made with 3 eggs, 1tsp pesto, 1/2 avocado, 6 cherry tomatoes, 5 mushrooms, 1/3 red pepper and a handful of spinach. This is my favourite breakfast because I know it will keep me satisfied until lunch time. How do I know that? Well, this breakfast is protein-rich, unlike cereal which is carbohydrate-rich, and protein takes longer to be digested than carbohydrate so my stomach will be busy for longer!
My body will also burn more calories digesting protein instead of carbohydrate so it’s win win!
Protein is essential for growth and repair so it’s sensible to consume a protein-rich meal after exercise to help the body recover in time for your next session. I had been to the gym prior to breakfast so my omelette serves that purpose too.
I won’t go in to detail about amino acids (which is what protein is made up of) but I will tell you that there are three categories: essential amino acids, non-essential amino acids, and conditional amino acids. Essential amino acids cannot be made by the body, and must be supplied by food. Non-essential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins. Conditional amino acids are usually not essential, except in times of illness, stress, or for someone challenged with a lifelong medical condition.
The best source of essential amino acids is foods from animal sources such as meats, dairy products, fish and eggs. Plant sources also contain protein: whole grains, pulses, legumes, soy, fruits, nuts and seeds so vegetarians and vegans can get enough essential amino acids by eating a variety of plant proteins.
You may have also seen or heard of people drinking ‘protein shakes’. Athletes who are training 2-3 times a day drink these because their body needs more protein than the average person and it is hard for them to eat the right amount of protein in a day. Protein shakes tend to be made of whey protein, which is the by-product in cheese production, so it is unsuitable for those with a lactose intolerance. It is, however, ideal for someone on the go or straight after a gym workout if you won’t be having a meal in the next 90 minutes.
If you have just started a new exercise programme or you find yourself getting hungry and needing to snack between meals then it may be worth increasing your protein intake. You don’t have to consume more calories – just swap some carbohydrate for protein for example:
Breakfast – Swap Weetabix for a vegetable omelette
Lunch – Swap a Ham sandwich & crisps for jacket potato with cottage cheese
Dinner – Swap Pasta with tomato sauce for chicken or prawn stir fry
Any questions just ask!