Pancakes, protein meals, healthy food Pancakes. Image: Pexels
Bodies are built in the kitchen. Specifically, kitchens that specialise in high protein meals.
If you are looking to bulk up, as a rule, you need to double the recommended daily protein goal of 0.8 grams per kilogram of body weight, aiming for 1.2–2.2 grams of protein per kilogram of body weight per day.
Of course, not all of us are looking to get swole, but protein doesn’t just help us grow, it helps our muscles function properly, helps us feel fuller so we don’t binge on snacks, and supports healthy organ function – including looking after your heart and brain.
Whether, to quote the recent Soft Play song ‘Mirror Muscles’, you’re interested in “looking so wham it’s almost comical”, or you’re simply trying to add a bit more muscle to your frame, there’s plenty of decent high protein meals here to get your tastebuds working overtime.
The protein in this recipe comes from cottage cheese, almonds, eggs, kefir and collagen powder, with 40g of protein per portion.
“These pancakes are especially useful for a pre-workout meal as the carbohydrates provide fuel for the muscles,” says Alexa Mullane, a nutritional therapist and advisor to Wiley’s Finest.
The secret ingredient? Studies have found that collagen powder has been shown to increase muscle mass and strength in combination with resistance training. Top the pancakes with berries and the phytonutrients they contain will help to reduce muscle inflammation and increase blood flow to support recovery.
“The real secret to sports nutrition is getting things mostly right, but being very consistent,” says nutritionist Drew Price, a doctoral researcher at the Hugh Sinclair Unit of Humans Nutrition and the author of The DoDo Diet.
Never more so than at breakfast, when your fasted body is crying out for protein. At just 392kcal with 41g carbs and 37g protein, this breakfast is simple to prepare for pre or post workout, and by adding yoghurt or kefir you’ll get probiotics, which Price says are “a solid promotor of gut health, which in turn can improve everything from body composition to cognition.” Meanwhile, the fibrous oats help decrease bloating.
The protein powder is the star of the show. “Whey protein is regarded as the mainstay of sports nutrition due to its ability to support muscle recovery, but what’s becoming clearer is that whey protein can also support both vascular and metabolic health, reducing blood pressure and promoting proper glucose metabolism,” says Price.
Your standard salad with new potatoes, capers and at least two tins of tuna. You can level up to taste by adding red or white onion, diced gherkins, hard boiled eggs, flat leaf parsley, and/or diced anchovies. Go nuts.
“Tuna has historically been one of the go-to protein sources for those looking for more muscle and less lat, but due to it being so lean it’s difficult to make it palatable,” admits Price, whose go-to salad packs 572kcal, and a whopping 52g protein.
Don’t worry though, you won’t be able to get enough of this one. As Price explains, the combo of a little healthy fat - packed with health promoting polyphenolic phytonutrients with anti inflammatory properties - plus a tiny bit of mayo to emulsify those healthy fats, gives a smooth and easy to swallow mouth feel.
“Tuna and potatoes are also great sources of vitamin B6 which is crucial for proper protein metabolism, plus B6 needs may be greater on high protein diets,” adds Price.
Toral Shah, nutritional scientist and founder of The Urban Kitchen knows that vegans can get just as swole as their carnivorous counterparts. Her tamarind tempeh with mango and carrot salad proves the point.
“It’s not easy eating a high protein diet when eating vegan, but tempeh is an incredible source of protein, made of fermented soybeans which also supports gut health,” she says. “The mango and carrot provide high levels of beta-carotene which can support muscle hypertrophy and growth.”
Feeling that post gym slump? Don’t worry. The peanuts in this provide unsaturated fats which are not only satiating but also good for the brain.
Millane’s salmon bowl is swimming in benefits. She uses 120g of salmon (22g protein) per serving, along with 150g edamame beans (15g protein), and plenty of tastebud – and gains – friendly seasoning.
“The salmon alone provides 22g of protein and omega 3 fatty acids which have been found to improve muscle mass and walking speed,” Millane says.
There’s a solid source of plant-based power, too. “The soy protein in the edamame beans has equivalent benefits to whey protein and has been found to increase lean mass and is especially beneficial to reduce oxidative stress after high intensity training or muscle damage,” she says.
Don’t sleep on the aromatics. “Ginger has been found to reduce muscle pain and delayed onset muscle soreness (DOMS) after exercise.”
Price touts this protein-rich spin on the US classic as a light “snack”. Well, if it’s bulking season it might just be exactly what you’re looking for.
The key is adding in pea protein alongside ¼ cup grated leerdammer light (or similar low fat swiss cheese) and ¼ cup extra mature cheddar to really round out those protein goals.
“Vegetable proteins can be a great alternative to meat or dairy based ones, however plant proteins can be low or deficient in some proteins,” says Price. “Leucine - found in high quality protein foods - is a key amino acid that acts a signal to the body’s metabolic machinery, switching on muscle protein synthesis, and promoting glucose storage.”
Unlike many vegetable proteins, pea protein contains almost the same concentration of leucine as whey, so you’re in good hands.
“Additionally, recent research shows that when pea protein is great for satiety and also when digested it releases peptides - tiny proteins which act as signaling compounds promoting healthy blood pressure, but also processed by the gut bacteria into compounds linked with reduced risk of type 2 diabetes and obesity amongst other things,” Price adds.
Look, we know Quorn might not be top of your list, but trust us on this, OK? Price swears by this high protein Daal with Quorn – packed with 36.2g of muscle-restoring carbs and 31g or protein.
The key is ditching the ghee to reduce fat, and adding in 300g Quorn – or alternative alternative protein – to really fortify its nutritional presence.
“Legumes like red lentils are one of the favourite protein sources of those eating plant based diets,” says Price, “and adding a denser source of fungi-based protein helps top up the protein levels.”
Lentils are also full of fibre, with one small serving (half a cup) providing almost a third of your daily recommended intake. “What’s even better is that both lentils and quorn (and TVP) are rich sources of the ‘fermentable fibre’ β-glucan to feed and support those healthy bacteria in the gut, reducing risk of heart disease, diabetes and obesity,” adds Price.
Worried about going off menu? Shah has the full recipe here.
“Wild game meat is renowned for its health benefits,” she says. “It boasts low levels of fat and cholesterol, but super high levels of protein as it comes from animals that roam freely and therefore do not store excess fat.”
In other words, eat lean to get lean.
“The small amount of fat present is rich in omega-3 fatty acids,” says Shah. “Additionally, game is a great source of iron and contains higher levels of essential nutrients like vitamin E, beta carotene, zinc, vitamin B6, and selenium. Serve with roast vegetables or pumpkin for protein packed lunch.”
Via GQ UK
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