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Recipe of the month: Post strength-training protein quinoa salad
A reliable meal to maximise the benefits of your workout
This post-workout meal has been formulated with maximum strength training gains in mind.
ATTIKA’s dietician, Anna, conducted this quinoa protein salad to replenish all the vital nutrients your body needs, post-strength training.
The ideal resistance training carbs-protein ratio is 2:1 and this recipe does just that with about 60g of carbs and 30g of protein
Why we love quinoa and you should too
Quinoa is always a great post-workout option as it is a plentiful source of carbs and protein.
Quinoa has amazing post-workout benefits due to being a great source of magnesium. In these 60 g, there are 118 mg of magnesium. That’s ¼ of your recommended daily intake. Magnesium helps muscles relax so it is ideal for a speeding recovery and you can work to your best the next time. Quinoa is also a great gluten-free option for those needing one.
Your protein source
Anna chose chicken breast as a rich source of protein, as it is also low in fat. Post-workout, we want to replenish our body’s protein as fast as possible. Fat takes longer to digest, so it’s advised to limit fats in your post-workout leave and save them for other times of the day.
Tofu is our veggie option to replace the chicken. Although it has more fat than chicken, it is a rich source of protein and the fats are mostly polyunsaturated (the healthy ones!) Top tip: for a crispier texture, press the tofu with a paper towel to extract excess water
Ingredients
Quinoa 60g
Chicken breast 80g or tofu teriyaki, 150g
Tomato, 1
Cucumber, 20g
Carrots, 50g
Lime juice
Olive oil, 5g
Mung bean sprouts, 10g
Kale 1 cup
Orange bell pepper, 50g
Corn, 40g
How to cook it
We recommend to grill the chicken/tofu along with the bell pepper and season with some paprika, turmeric and a sprinkle of salt. Toss with the rest of the ingredients in a bowl and voila.
The Macros:
Looking for more recipes that coincide with your goals?
If you would like to know more about what food you should be eating based on your personal journey and goals then drop us an email at info@attika.fitness and we can share with you all the bespoke nutritional services we have to offer.
This post-workout meal has been formulated with maximum strength training gains in mind.
ATTIKA’s dietician, Anna, conducted this quinoa protein salad to replenish all the vital nutrients your body needs, post-strength training.
The ideal resistance training carbs-protein ratio is 2:1 and this recipe does just that with about 60g of carbs and 30g of protein
Why we love quinoa and you should too
Quinoa is always a great post-workout option as it is a plentiful source of carbs and protein.
Quinoa has amazing post-workout benefits due to being a great source of magnesium. In these 60 g, there are 118 mg of magnesium. That’s ¼ of your recommended daily intake. Magnesium helps muscles relax so it is ideal for a speeding recovery and you can work to your best the next time. Quinoa is also a great gluten-free option for those needing one.
Your protein source
Anna chose chicken breast as a rich source of protein, as it is also low in fat. Post-workout, we want to replenish our body’s protein as fast as possible. Fat takes longer to digest, so it’s advised to limit fats in your post-workout leave and save them for other times of the day.
Tofu is our veggie option to replace the chicken. Although it has more fat than chicken, it is a rich source of protein and the fats are mostly polyunsaturated (the healthy ones!) Top tip: for a crispier texture, press the tofu with a paper towel to extract excess water
Ingredients
Quinoa 60g
Chicken breast 80g or tofu teriyaki, 150g
Tomato, 1
Cucumber, 20g
Carrots, 50g
Lime juice
Olive oil, 5g
Mung bean sprouts, 10g
Kale 1 cup
Orange bell pepper, 50g
Corn, 40g
How to cook it
We recommend to grill the chicken/tofu along with the bell pepper and season with some paprika, turmeric and a sprinkle of salt. Toss with the rest of the ingredients in a bowl and voila.
The Macros:
Looking for more recipes that coincide with your goals?
If you would like to know more about what food you should be eating based on your personal journey and goals then drop us an email at info@attika.fitness and we can share with you all the bespoke nutritional services we have to offer.
