The High Protein Cookbook explains how protein works, how much we should be eating, how to ensure exercise and a high-protein diet work well together, and what the best protein-rich foods are.
Everything we eat is made up of different nutrients, which we need to support, fuel and protect our bodies. These are split into macronutrients, which are those nutrients that we need large amounts of and provide us with energy; and micronutrients, which are things like vitamins and minerals that are still essential to good health but required in smaller quantities. A healthy, balanced diet ensures that the body has all the nutrients it needs in the right amounts, supporting both physical and mental wellbeing. THE MAIN MACRONUTRIENTS EXPLAINED There are three key macronutrients, used for energy and maintaining the body’s organs, systems and processes: carbohydrates, fat and protein. Some foods are more abundant in one macronutrient, though nearly all foods will contain at least a small amount of all three.…
Protein can be obtained from both animal and plant sources, but only animal-based protein (including dairy milk, poultry and fish) and a few plant-based proteins (including soy protein, quinoa and Quorn, also known as ‘mycoprotein’) contain all of the amino acids essential to the body. However, you can mix and match a range of plant-based proteins in one meal to get all the key amino acids, meaning that a diet rich in protein is possible both with and without the inclusion of animal foods. While animal foods are naturally high in protein, it’s still important to ensure that you have a lot of variety in your diet. Eating too much meat, particularly processed and red meats, is linked to an increased risk of heart disease, diabetes and some cancers. It’s…
POULTRY For those who eat meat, poultry packs a high-protein punch while being lower in fat than red meat, and without the health risks. It’s also really versatile, working in a lot of different cuisines. Try your chicken or turkey simply baked and served with quinoa and lots of green vegetables for a protein-based meal with little effort, or use diced chicken in a flavoursome curry packed with colourful veggies and served with brown rice. Chicken breast is about 31g of protein per 100g (3.5 ounces), so it’s very easy to build a high-protein and nutritious meal around. EGGS The humble egg is a simple, convenient way to get in some extra protein. One medium egg is about 6g of protein, so you’ll probably want to have a couple of…
Exercise and high-protein diets work together wonderfully. The additional protein in your diet enables you to progress your strength and fitness goals, working harder than ever before, which will then cause your body to need more protein to help with recovery and muscle growth. Combining both fitness and a high-protein diet can help you to maintain a healthy weight and strong body. One small trial* found that exercise with a high-protein diet improved the markers of cardiometabolic health of middle-aged obese adults, while exercise alone did not have the same effect, suggesting that protein has a significant impact. It’s also worth pointing out that exercise is a key component of a high-protein diet. Many adults already eat more protein than the daily recommended guidance, however for those who are sedentary,…
If you find it hard to eat enough protein after your workouts, either due to struggling to eat straight away or not being able to prepare a meal, then a protein shake can come in handy. If you’re working out for more than an hour, having a protein shake right after can help with faster recovery – especially if consumed within 20 minutes of finishing a session. Usually, post-workout drinks will have a source of carbohydrates too, which replenishes lost glycogen – ideally, you’d have a shake that gives you a ratio of about 3:1 carbohydrates to protein, with around 10-20g of protein. You may prefer to have just a pure protein shake with another source of carbs, such as a banana or homemade flapjack. There are many types of…
SERVES 4 • READY IN 1 HR 20 MINS INGREDIENTS ½ tbsp cooking oil300g | 10oz lamb neck, cut into bite-sized chunks1 onion, diced2 garlic cloves, sliced½ tsp chilli flakes¼ tsp cinnamon½ tsp ground ginger½ tsp turmeric400g | 14oz of tinned chickpeas, rinsed and drained50g | 2oz green lentils2 sticks of celery, leaves and all, chopped1 preserved lemon, chopped200g | 7oz tin of chopped tomatoes100ml | 4floz | ½ cup water100g | 4oz noodles (optional)2 tsp natural yoghurt, to serve Coriander, to garnishLemon juice (optional)1 tsp sea salt METHOD 1 Heat the oil in a large pan. Pat the meat dry with kitchen towel, and season with salt. Once the oil is hot, add the meat to the pan and reduce the heat slightly. Stir to brown on all the…
