What to eat before a workout? 5 salads rich in protein

Protein is a building material for body cells, as necessary as fats and carbohydrates. If you’re on a healthy diet or have a protein deficiency, high-protein salads are your salvation. What’s more, they can be an easy snack in the heat of work or study. Together with a nutritionist, we found out why you need protein and how salads containing it are useful.

nutriciologist

During digestion, proteins are broken down into amino acids, the excess of which is converted into fat. This is the same as an excess of fatty foods. And any listed excess increases the risk of heart disease, vascular disease, bone disease, kidney disease, eye disease, and brain disease. It is important to remember that the use of more than 1.5-2 g of protein per day per 1 kg of body weight is dangerous to health. Moreover, the diet should include not only animal protein, but also vegetable protein.

Protein balance is important to maintain in the body for cell growth and repair. If the balance of protein in the body is maintained, the metabolism is accelerated without loss of muscle mass.

An hour before training it is recommended to have a main meal, which, in addition to a side dish, contains 2-3 servings of protein (about 60-90 g of meat, poultry or fish). If we are talking about red meat, it is recommended to consume no more than 500 g per week.

Salad with chicken and baked vegetables

You will need:

• chicken breast – 0,5 pcs;
• eggplant – 0.5 pcs;
• carrots – 1 pc;
• natural yogurt – 1 tbsp;
• flax seeds – 1 tsp;
• oregano (dried) – 0.5 tsp;
• thyme (dried) – 0.5 tsp;
• olive oil – 1 tsp;
• sesame oil – to taste;
• pepper and salt – to taste.

Chicken breast is in second place in protein content after cheese. In 100 g of the product – from 29 to 31 g. In this salad, meat, vegetables and aromatic spices are perfectly combined. To start, dice the vegetables, add spices, spray lightly with oil and bake at 180 degrees for 45 minutes. Fry the chicken breast until cooked. Then divide into small pieces, add baked vegetables, flax seeds and oil.

Maria: This recipe has a great combination of products.

Salad with beef and beans

You will need:

• boiled beef – 300 g;
• canned red beans – 1 can;
• bell pepper – 1 large;
• garlic – 2 cloves;
• red onion – 1 pc;
• walnuts – a handful;
• cilantro or parsley – to taste;
• lemon juice – 1-2 tbsp;
• olive oil – 1 tbsp;
• salt, pepper, spices – to taste.

If you are tired of traditional salads with chicken breast, this recipe is for you. In 100 g of red meat (beef) contains 21 g of protein. In 100 g of beans – from 20 to 23 g, and in walnuts – 15-21 g. Indeed, the salad will fulfill its building function perfectly, while it is easy to prepare. Chop the beef, onion and garlic, roast the nuts and finely chop them. Mix all the ingredients, add spices and dress with oil. Let the salad soak for about 30 minutes.

Maria: In this recipe I like the presence of both animal and vegetable protein. But it’s worth keeping in mind that this amount of beef is designed for about three people.

Salad with tuna and couscous

You will need:

• couscous – 100 g;
• tuna – 1 can;
• yellow tomato – 1 pc;
• pink tomato – 1 pc;
• red tomato – 1 pc;
• cucumber – 1 pc;
• eggs – 2 pcs;
• red onion – 0,5 pcs;
• olive oil – 2 tablespoons;
• 5% vinegar – 1.5 tsp;
• salt, pepper and herbs – to taste.

The original salad with grits (10-15 g protein per 100 g) and fish (14-21 g per 100 g) is able to conquer anyone. First, pour boiling water over the couscous, cover and leave for 5-7 minutes, then remove the lid and wait until the excess moisture is gone. Place the couscous, diced tomatoes, diced onions, diced onions in feathers, and diced cucumbers and peppers and tuna in a plate. Top with eggs with runny yolk or chop them into a salad – to your taste.

Maria: This is a great recipe that will help you out when you need a quick lunch and there is not much time.

Remember, the daily norm of protein intake is 1 g per 1 kg of weight for people who are not engaged in sports and physical labor. For those who are engaged in strength training, the daily norm is 1.3-1.6 g per 1 kg of weight. If you want to reduce the percentage of body fat, you need to consume 1.6-2 g of protein per 1 kg of weight.