PROTEIN WITH PURPOSE

You might not be racing yet, but you still need to pack in the protein to ensure you recover and adapt at your optimum post-training. Kate Percy has the recipes...

- Kate Percy

NUTRITION

We all need a little protein in our lives. For the health and development of body tissues such as muscles, bones, and red blood cells, for making hormones and enzymes and to support the immune system.

For athletes, protein consumed immediately after exercise will promote muscle recovery, growth, and repair. Unlike carbohydrates, it's not possible to build up stores of protein; you can only absorb a certain amount in any one sitting а (about 4 grams per kg of body weight).

Overloading on protein, too, will put an extra strain on the kidneys, or get converted into fat rather than help build muscle. As a guide, aim for around 1.2 to 1.6 grams of protein per kilo of body weight per day.

As with all key food groups, protein from real food sources gives you more bang for your buck. This is because most foods contain a load of important nutrients. So in getting your protein from meat, fish, eggs, cheese, nuts, and pulses, you'll also be getting the 'added value of nutrients such as calcium, iron, zinc, magnesium, and B-vitamins. Enjoy this month's recipes!

These flourless Black bean brownies are light, gooey, and sweet, yet loaded with protein, B vitamins, minerals such as iron, potassium, folic acid, and calcium, as well as fiber.

The ratatouille-style base for these Mediterranean eggs is best pre-prepped. Heat up on your return post-session, poach a couple of eggs and you'll be sitting down to the most delicious supper in minutes, loaded with quality protein, slow-release carbs, healthy fats, fiber, and your five-plus-a-day.