Protein-rich recipes: why they matter and how to make them

As an athlete, protein-rich food is very important for your performance and recovery. Protein is a building block that helps your muscles recover and grow after an (intensive) workout. That's why it's important to get enough protein every day. But it can be hard to come up with varied, protein-rich meals. Especially when you're often on the go, have little time to cook or have no inspiration for protein-rich recipes. We're happy to help you get started with a few tips for protein-rich meals, so you can perform and recover at your best as an athlete.

PROTEIN IN YOUR BREAKFAST

Breakfast is an important meal. It gets your metabolism going and gives you energy for the rest of the day. That's why your breakfast should contain enough nutrients, including protein. These nutrients keep you feeling full for longer, so you get hungry less quickly and are less likely to reach for an unhealthy snack.

There are many ways to work protein into your breakfast. You could start the day with a bowl of quark or Greek yoghurt topped with cereal, seeds, nuts or fresh fruit. This option is not only packed with protein, but also high in fibre.

Another option is to make an omelette. An egg contains an average of 6 g of protein. You can add variety by using different vegetables each time. Want a bit more protein? Add some cheese to your omelette.

Smoothies are an easy and tasty way to get plenty of nutrients. For example, put spinach, banana and milk in a blender for a delicious green smoothie. By adding protein powder, you increase the protein content and make your smoothie even healthier.

LUNCH WITH PROTEIN

Lunch is an essential meal to give your body energy for the afternoon. Just like at breakfast, it's important to get enough protein. That way you're less likely to reach for unhealthy snacks in the afternoon, and you feel nicely full after lunch.

A popular and healthy protein-rich meal is a salad with chicken or tuna. Both are full of protein and fit perfectly in a salad. Toss in some vegetables and nuts or seeds to make your salad extra nutritious.

Another very tasty protein-rich recipe is a wrap with chicken breast, hummus and vegetables. Besides the protein in the chicken breast, hummus is also a good source of (plant-based) protein. By adding vegetables like lettuce, pepper and tomato, you make the wrap extra healthy.

PROTEIN-RICH DINNER

After a long, intensive day, a protein-rich dish can help you meet your daily protein needs and support the recovery of your muscle tissue. Good sources of protein for dinner include chicken, fish, tofu, beans, lentils and lean beef. By combining these protein-rich foods with vegetables and whole grains, such as brown rice or quinoa, you can prepare a nutritious, protein-rich meal that gives your body all the nutrients it needs.

Short on time or don't feel like cooking? You can also order protein-rich sports meals and have them delivered to your home. You can heat these meals up quickly and easily in the oven. A meal contains an average of around 45 g of protein. That way, on busy days you don't have to worry about how many nutrients you're getting.

Looking for inspiration for a protein-rich dinner? Here's a high-protein recipe for you:

GRILLED SALMON WITH GREEN VEGETABLES AND SWEET POTATO

Ingredients (1 person):

• 1 salmon fillet (150 g)

• 1 medium sweet potato, cut into cubes

• ½ cup vegetables (e.g. broccoli, green beans or sugar snaps)

• 1 clove of garlic, finely chopped

• 1 tablespoon olive oil

• Salt and pepper to taste

• Fresh lemon wedges to garnish

Method:

1. Preheat the oven to 200 degrees Celsius.

2. Put the sweet potato cubes on a baking tray and drizzle with 1/2 tablespoon of olive oil, plus salt and pepper to taste. Bake in the preheated oven for 20-25 minutes, or until the potato is soft and light brown.

3. While the sweet potato is in the oven, bring a pan of lightly salted water to the boil. Blanch the green vegetables for 2-3 minutes, or until they are crisp and bright green. Drain and set aside.

4. Heat a grill pan over high heat. Brush the salmon fillet on both sides with 1/2 tablespoon of olive oil and sprinkle with salt, pepper and garlic. Put the salmon fillet in the grill pan and grill for 4-5 minutes on each side, or until the salmon is cooked through and light brown.

5. Put the grilled salmon on a plate and serve with the roasted sweet potato cubes and blanched green vegetables. Garnish with fresh lemon wedges.

This protein-rich recipe is tasty and nutritious and contains about 30 g of protein per portion. It's perfect for a quick, healthy dinner.