10 Tips – Protein Sources for Cyclists

As bike riders we all know that we should be eating a balanced diet with a decent amount of protein. But what are the best foods for protein? Here’s our top ten protein packed foods.

Eggs

For relatively low price and high quality, it’s hard to find a comparable source of high quality protein out there. Whole eggs are key – while the whites do have some protein, too, you get even more in the yolk, along as well as lots of other great-for-you nutrients.

Salmon

Salmon is loaded with protein. With around 30% protein, it’s definitely something to include on the weekly menu. Salmon is also loaded with all important omega-3 fats, which are one of the most important nutrients we should all eat more of. With animal based proteins, fish are at the top of the list for containing protein.

Cottage cheese

Protein packed cottage cheese goodness (11g per 100 grams) is hard to beat. Eat it on its own or with fruit or in a smoothly. For a really healthy winter meal, cottage cheese on baked potatoes will tick lots of healthy boxes.

Beef

Beef is packed with quality protein. It’s also loaded with Amino acids, zinc, iron, magnesium and lots of other good stuff. Leaner cuts of beef give the best ratio of protein per 100 grams. A beef steak is a great on its own. Alternatively, chop it up and bring on the peppers for a tasty mexican fajita.

Greek Yogurt

At around 10% protein, greek yoghurt is a great way to get more protein – greek yogurt has double the protein of regular yogurt and around half the sugar. Greek yoghurt has more protein than regular yoghurt because the liquid whey is strained out, making it thicker and richer in protein.

Sardines

They are quite fishy ☺  but they’re also loaded with protein, but more importantly, Omega-3 fats and vitamin D. Try adding sardines to a salad or even a pizza.

Whey Protein

Whey protein is rammed with amino acids, including branch chain amino acids. Whey protein powder is convenient as it can be added to lots of other foods, including smoothies or cereal.

Chicken / Poultry

Eating chicken or poultry is a great cost-effective way to get a lot of protein. The lean white meat is ideal for eating on the weekend and then leftovers will last well into the following week. Don’t just think of turkeys as ‘Christmas Only’, turkey meat is also a great, lean option and also full of protein.

Nuts

The convenience of nuts make them ideal for carrying around and having as a snack. Nuts also last for quite a while and they will still taste fine. As well as protein, nuts are good for vitamins and healthy fats

Quinoa

This plant-based protein is ideal for adding to a salad, rice or a soup. Quinoa is a complete protein – it has essential amino acids in it too.

So to make sure you are getting enough protein, be sure to add in some of the above into your meals.

 

 

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