Make sure your gym visits aren’t going to waste by incorporating these six must-have foods into your meal plan.
With one single serving containing an average of 6 grams of protein, it’s no wonder eggs are the poster child for protein. Chuck in 13 vitamins and minerals, and choline to contribute to the maintenance of brain cell membrane, and you have a must-have addition to your grocery list.
2. Brown rice
Providing you with a hit of complex carbs to assist with your glucose production, brown rice is a staple on the strength training menu. As a whole grain, brown rice contains the naturally occurring components or the grain seed. It’s high fibre content means you will be kept fuller for longer, and its low GI means a slow raise in blood sugar. On the other hand, white rice breaks down and digests quickly in the body, leading to a spike in blood sugar and a quick energy boost.
Lean beef isn’t just full of your everyday protein – its nine essential amino acids and high biological value means it’s easily digestible and usable by the body. If you can, opt for round cuts, or meat with a deep red colour - the leaner the cut, the more muscle-building protein you are going to consume.
4. Skinless chicken breast
With a higher protein-to-fat ratio than any other part, chicken breast is a great source of protein to complement your strength training. Just one chicken breast contains more than the recommended daily intake of niacin – essential for converting protein, fat and carbs
Be sure to keep it skinless – keep it on and you‘ll double the total and saturated fat content.
Milk’s protein profile consists of around 20% whey and 80% casein, making it a top choice in protein for quality and digestibility. In addition to protein, dairy products contain calcium, phosphorous and magnesium – all beneficial for bone growth and development.
Fish is easily digested, when compared to denser proteins like chicken, turkey or beef, making it ideal for pre-or post-workout snacking. Choose from fillets like flounder or sole, or opt for a healthy dose of omega-3 fats with fish like salmon.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training.