Striking the balance between limiting your intake of calories to stay lean and eating enough food to build power is tough. But it’s not impossible.
Stick to high carbohydrate foods after training. This will limit the amount of fat you are able to store and still provide fuel for your day.
The national Strength and Conditioning Association in the US also recommends eating an average of one gram of lean protein for each pound that you weigh, per day, in order to build muscle and improve your overall strength.
Dressing: Olive oil, balsamic vinegar, 1 garlic clove crushed.
Ingredients: Olive Oil, 2 salmon fillets. 2 carrots grated. 1 onion sliced. 50g feta. 4 tomatoes, sliced. Cos lettuce.
What to Do: Mix the dressing with a fork. Fry the salmon in a little oil for 4 minutes. Put the grated carrots, onion, feta, lettuce and tomatoes in a bowl then add the dressing. Plate up and add the salmon.
What’s in it for you? The salmon is rich in omega 3’s for healthy brain function. It also contains the creatine and protein your muscles need.
- Calories: 356
- Protein: 32g
- Carbs: 15g
- Fat: 22g
Seafood Tom Yum
Ingredients: 100g of frozen mixed sea food. 2 spring onions, sliced. Handful of fresh coriander. 250ml chicken stock. ½ a chilli, chopped. 1tsp ginger, grated. 1 tsp palm sugar. 2 fresh tomatoes, chopped.
What to do? Put all of the ingredients in a large pan over a medium heat and cook for 15-20 minutes. Stir occasionally. Done.
What’s in it for you? The seafood is a great protein source that combines with the anti-oxidant rich veg to repair your aching muscles and supply them with the p[protein they need to grow.
- Calories: 478
- Protein: 34g
- Carbs: 27g
- Fat: 8g
Pho Beef Noodles
Ingredients: 35g of soba noodles. 160g beef sirloin, sliced. 1 spring onion, sliced. Handful of coriander. Grated ginger. 1 carrot, diced. 10g bean sprouts. 15 mange tout. 250 ml chicken stock.
What to do? Boil all of the ingredients, apart from the noodles and beef, in the stock for 10 minutes to make a broth. Cook the noodles separately then lay out the raw beef slices on top. Ladle the boiling broth over the beef and noodles. Serve immediately.
What’s in it for you? The beef is rich in creatine for more powerful muscle contractions.
- Calories: 516
- Protein: 37g
- Carbs: 47g
- Fat: 31g