For triathletes, getting a steady dose of protein, which is crucial for growth, recovery and minimising fatigue and muscle damage, is key, especially after tough sessions.
The International Olympic Committee recommends 1.2 to 1.8g of protein per kilogram of body weight per day for strength and endurance athletes. Protein rich foods break down into 22 naturally-occurring amino acids. Nine of these are essential, meaning we have to get them from our diet as the body can't make them itself. So if you're on a plant-based diet, making sure you get all these essential amino acids is crucial.
Contrary to popular belief, you don't have to eat meat to get enough protein, but you do need to focus on eating a wide range of plant-based protein sources such as different whole grains, vegetables, pulses like beans and lentils, nuts, seeds, and soy foods such as edamame, tofu and tempeh. And so, this month's four plant-powered dishes deliver quite the protein punch!
First we go to Spain with one of my favourites, Romanesco soup, a super-tasty garlicky soup made from roasted red peppers and almonds. Packed with great quality protein for muscle health and boosted with healthy fats and anti-inflammatory properties, this soup is just as good chilled as it is served hot.
Next, a Crunchy Thai salad with peanut tempeh. Tempeh is a fantastic option for vegans, or if you're trying to lead a more plant-based diet. Made from cooked soybeans that are then fermented, tempeh is not only a full protein source, equivalent to meat, milk and eggs, but also a very effective gut-friendly probiotic. It has a dense, firm texture and a nutty flavour, and is delicious in this spicy, crunchy salad.
Diese Geschichte stammt aus der March 2024-Ausgabe von 220 Triathlon.
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Diese Geschichte stammt aus der March 2024-Ausgabe von 220 Triathlon.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
How to Carb Load - Packing your working cells with carbohydrates in the build-up to your big race is a proven strategy to race stronger and faster...
Whichever distance triathlon you're racing, the intensity and duration of your activity will see your body tap into its stores of carbohydrates (in the form of glycogen) to power your effort. While it's possible to top up your tank on the go, it's better to start your event with your stores full to the brim.
The Olympic Champion - On 31 July, Great Britain's Alex Yee put together arguably the greatest one-day performance we have ever seen at an Olympic Games to win gold. And we were there at the finish line to speak to tri's new poster boy...
The opening line of the race report read how 20 years on from New Zealand’s first and only Olympic triathlon gold medal, Hayden Wilde had put in a careerbest performance to regain the title for his nation. Then Alex Yee comes around the corner.Yee’s charge, seemingly from nowhere on the final lap of the 10km run in Paris, didn’t just help him become the most decorated Olympic male triathlete of all time, and didn’t just cap a rivalry that has been building for six years, it left seasoned watchers of swim, bike, run in awe. It will go down as one of the greatest triathlon races; Yee, still just 26, as one of the greatest triathletes. His medals from Paris added to the two from Tokyo, leaving his haul at two gold, a silver and a bronze, and counting.
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