YMCA Healthy Living Magazine, powered by n4 food and health SPRING 2019 | Page 15

FIVE QUICK
HIGH-PROTEIN FOODS FOR
BUILDING MUSCLE MASS
Kate Bennett gives us the secret to building muscle mass
with her five favourite high-protein foods.
f gaining weight and muscle mass is your goal, it’s
vital to fuel up on the right foods. You should be
looking for foods that are nutrient-dense and high
in protein, to help you make the most of every mouthful.
I
Check out these fsive high-protein foods:
Eggs
Eggs are one of the most nutritious foods with each egg
having around 7g of protein, as well as being a good source
of riboflavin, selenium and vitamin D. They are also super
versatile!
} } Scramble, poach or serve your eggs as an omelette with
wholegrain toast and seasonal veggies.
} } Boil eggs whole and add them to salads or crispbread.
} } For even more energy, good fats and antioxidants, add a
spread of avocado.
} } For another new way to use eggs, check out Marnie’s
rice cooker frittata recipe on page 12.
Greek or natural yoghurt and nuts
Rich in calcium, protein and potassium, yoghurt is a simple
and inexpensive protein source, with the benefits of
probiotics for gut health.
} } Add crushed nuts and seeds for extra flavour, fibre,
good fats, nutrients, and additional protein.
} } As the weather warms up, make icy poles with a blend
of Greek yoghurt and frozen fruit.
Cottage cheese
Cottage cheese is a nutrient powerhouse! It is high in
protein, but also calcium, phosphorus, vitamin B12, vitamin
D and vitamin K2 - perfect for improving bone health and
cardiac function.
} } Cottage cheese can be added to a slice of wholegrain
bread, crackers or baked potato with avocado and
tomato for a delicious breakfast, lunch or a quick high
protein snack.
} } For something a little sweeter, drizzle cheese with honey,
cinnamon and crushed nuts.
Banana smoothie – made with milk and yoghurt
Whizzing up a smoothie is quicker and easier than prepping,
cooking and eating a meal. Plus, it’s a great way to consume
extra energy, micro and macronutrients, as milk and yoghurt
are rich sources of calcium, vitamin D, protein, phosphorus,
magnesium, potassium and zinc.
} } Banana is rich in potassium, which is great for muscle
recovery.
} } With just a few tablespoons of LSA (linseed, sunflower
and almond meal) you can add extra fibre, protein and
gut health properties to your smoothie.
} } If milk is not for you, give lactose-free milk a try. Note that
almond and rice milk are low in protein and made of
mostly water.
Tuna
All meat and fish are excellent sources of protein, but oily
fish, like tuna, have the added health benefits of omega-3
fatty acids.
} } A tin of tuna on crackers is a quick snack – choose the
salt-reduced version.
} } A tuna melt or tuna salad wrap is a great, protein-rich
lunch.
} } Tuna or salmon rissoles are ideal for light meals and
snacks!.
SPRING 2019 YMCA HEALTHY LIVING MAGAZINE
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