Your daily nutrition plan when supporting your training should consist of 1.5g of protein per kilogram of weight in the body you carry.
Ideally your food plan should be spread into 5 or 6 meals over the day, as should your sources of protein. However, there are those of us that will find it difficult to consume food that contains high protein throughout the day. Which is why, protein supplements can assist you in this instance. Two servings per day is ample – ideally a whey protein shake after training and a casein protein shake about an hour before you go to bed. The rest of your protein source should be from food.
Below is a sample list of foods with their protein values…this should enable you to put together a food plan after working out how much protein your body should taken in per day – based on the above calculation:-
1 whole egg – 6 grams of protein
1 egg white – 3 grams of protein
1 serving of yoghurt – 8 grams of protein
1 glass of milk – 9 grams of protein
1 serving of oats – 4 grams of protein
1 serving of barley – 10 grams of protein
Peanut butter on 2 slices of wholemeal bread – 14 grams of protein
1 portion of baked beans – 8 grams of protein
1/2 cup of cottage cheese – 15 grams of protein
1/2 cup of ricotta cheese – 19 grams of protein
90 grams of beef slices – 26 grams of protein
130 grams of chicken / turkey breast – 34 grams of protein
1 can of tuna – 25 grams of protein
90 grams of ham / pork slices – 16 grams of protein
90 grams of lamb – 20 grams of protein
1 fillet of white fish – 20 grams of protein
1 portion of salmon steak – 24 grams of protein
1 cup of pine nuts – 35 grams of protein
1 cup of almonds – 25 grams of protein
1 cup of peanuts – 30 grams of protein
1 cup of cashew nuts – 21 grams of protein
1 cup of sesame seeds – 5 grams of protein
1 cup of sunflower seeds – 13 grams of protein
1 cup of walnuts – 17 grams of protein
1 cup of edamame soya beans – 35 grams of protein
1 cup of black eyed peas – 25 grams of protein
1 cup of chick peas – 16 grams of protein
1 portion of lentils – 15 grams of protein
1 cup of kidney beans – 11 grams of protein
1 portion of brown rice – 5 grams of protein
1 portion of egg noodles – 7 grams of protein
1 large avocado – 5 grams of protein
1 portion of broccoli – 5 grams of protein
1 portion of cauliflower – 3 grams of protein
1 portion of green beans / peas – 5 grams of protein
The above list gives you plenty of options for a weekly menu that will support your necessary intake of protein. Eating the same foods can be very boring for sure – so why not experiment? Why not dabble in the kitchen?
I am a huge hater of anything that’s classed as processed food or ready meals….cook your own food from scratch. Trust me, you’ll enjoy it!
For example, home made hummus dip is very easy to make and packs in 16 grams of protein from the chick peas alone. After boiling the chick peas, use a blender to mix (until smooth) with finely crushed cashew nuts, a table spoon of olive oil, lemon juice and a generous serving of yoghurt. Accompany the hummus with green lettuce, baby tomatoes and a small portion of seafood (of your choice). You’ve now created a high protein starter and we haven’t even covered the main course!!!
Even home made soups are easy. Try making ones from chicken, beef, fish and pork – that pack in high protein. Never go for tinned soups from a supermarket as they have hardly any protein and only contain flavourings, like crisps…..by adding rice to your home made soup with a portion of broccoli, means you’ve effectively created an easy to digest lunchtime meal!!