For triathletes, getting a steady dose of protein, which is crucial for growth, recovery and minimising fatigue and muscle damage, is key, especially after tough sessions.
The International Olympic Committee recommends 1.2 to 1.8g of protein per kilogram of body weight per day for strength and endurance athletes. Protein rich foods break down into 22 naturally-occurring amino acids. Nine of these are essential, meaning we have to get them from our diet as the body can't make them itself. So if you're on a plant-based diet, making sure you get all these essential amino acids is crucial.
Contrary to popular belief, you don't have to eat meat to get enough protein, but you do need to focus on eating a wide range of plant-based protein sources such as different whole grains, vegetables, pulses like beans and lentils, nuts, seeds, and soy foods such as edamame, tofu and tempeh. And so, this month's four plant-powered dishes deliver quite the protein punch!
First we go to Spain with one of my favourites, Romanesco soup, a super-tasty garlicky soup made from roasted red peppers and almonds. Packed with great quality protein for muscle health and boosted with healthy fats and anti-inflammatory properties, this soup is just as good chilled as it is served hot.
Next, a Crunchy Thai salad with peanut tempeh. Tempeh is a fantastic option for vegans, or if you're trying to lead a more plant-based diet. Made from cooked soybeans that are then fermented, tempeh is not only a full protein source, equivalent to meat, milk and eggs, but also a very effective gut-friendly probiotic. It has a dense, firm texture and a nutty flavour, and is delicious in this spicy, crunchy salad.
ãã®èšäºã¯ 220 Triathlon ã® March 2024 çã«æ²èŒãããŠããŸãã
7 æ¥éã® Magzter GOLD ç¡æãã©ã€ã¢ã«ãéå§ããŠãäœåãã®å³éžããããã¬ãã¢ã ã¹ããŒãªãŒã8,500 以äžã®éèªãæ°èã«ã¢ã¯ã»ã¹ããŠãã ããã
ãã§ã«è³Œèªè ã§ã ?  ãµã€ã³ã€ã³
ãã®èšäºã¯ 220 Triathlon ã® March 2024 çã«æ²èŒãããŠããŸãã
7 æ¥éã® Magzter GOLD ç¡æãã©ã€ã¢ã«ãéå§ããŠãäœåãã®å³éžããããã¬ãã¢ã ã¹ããŒãªãŒã8,500 以äžã®éèªãæ°èã«ã¢ã¯ã»ã¹ããŠãã ããã
ãã§ã«è³Œèªè ã§ã? ãµã€ã³ã€ã³
BAPTISM OF FIRE
Eager to get a taste for multisport, Ben Clement takes on the duathlon at Xterra Matterley in Hampshire and discovers it's far from a walk in a park...
SWIMMING'S GREATEST INNOVATION
FORMâS NEWSMART, SWIM 2 GOGGLES PROJECT YOUR ACCURATE!} HEART RATE ONTO THE. GSGELE. LENS FOR ON-THE-FLY FEEDBACK, ITâSSET TO TRANSFORM THE PERFORMANCE OF ALL EEVELS OF TRIATHLETE. WE SHOW YOU HOW..;
ON TEST TRIATHLON BAGS
In need of a pack to keep all of your kit organised on race day? We put seven options to the test
TRIATHLON WETSUITS UNDER £400
On a budget? Then there are some great wetsuits out there, starting at a little over £100. Here's our pick...
LONG DISTANCE RACES FOR LESS
Struggling to stomach the cost of a full or middle-distance tri? These picks will test you physically and mentally, without being as painful on your pocket...
HOW TO CONQUER SWIMMING IN THE SEA
The sea is nature's greatest swimming pool - and features in many of the world's best triathlons. But if you're new to oceanic adventures, it can be daunting. Here's how to feel at home...
THE POWER OF RESILIENCE
Georgia Taylor-Brown is one of Great Britain's finest triathletes whose strength of spirit has seen her overcome a litany of injuries and personal issues that would end the careers of most. And, as Adam Leitch finds out, just making the 2024 Olympic team would be her biggest victory to date..
QUINTANA ROO V-PRI
QUINTANA ROOâS BACK WITH AN UPGRADE ON ITS V-PR. ON THE FACE OF IT, IT LOOKS IMPRESSIVE, BUT YOULL NEED DEEP POCKETS...
NEW KID ON THE BLOCK
Hugo Milner may be fairly new to the sport of triathlon, but he's already one of Britain's brightest prospects in years. In fact, he's that good he even has an outside chance of heading to Paris...
"I DON'T LET THE STROKE AFFECT MY DECISION TO RACE"
In 2022, personal trainer Richard Higgins, 33, suffered a stroke two months before Celtman, but he refuses to waste any energy thinking about it...