Why should you include protein-rich foods in your diet?
Protein is considered a building block of your body tissues and is an essential nutrient for growth and repair of your skin, hair, bones and muscles.
When we are physically active, we tear our muscle fibres (don’t worry, it’s only at a microscopic level!), then when we are resting, protein ensures that your muscle fibres knit back together and grow back even stronger! Protein is also an essential energy source for movement and provides fuel for your muscles, helping you to burn calories and lose weight faster! So, incorporating protein rich foods into your diet is essential for keeping your body moving, growing and repairing!
With all of these benefits, it’s no surprise that we have combined 9g of protein into our Reverse Life collagen drink to help you boost your intake of protein and help you to invigorate your hair, nails, bones and muscles! Find out how much protein you should eat per day in our latest blog!
3 protein-rich recipes to keep you energised
1. Baked oats with greek yoghurt and honey
Kick-start your day with this delicious and versatile breakfast. Oats and greek yoghurt are a fantastic source of protein - as is our ReverseLife collagen shot!
50g Rolled oats
½ Banana sliced
½ tsp ground cinnamon (optional)
5 tbsp greek yoghurt
1 tbsp honey
1 Reverse Life collagen shot
Handful of blueberries
- Mix the oats, banana and cinnamon with a little water in a microwavable bowl. Heat for 2-3 minutes until all the water is absorbed.
- Let it cool for a couple of minutes, then stir in your ReverseLife collagen shot and greek yoghurt. Top with honey and blueberries and serve.
This recipe gives you scope to change your toppings as and when you like! Why not try peanut butter and jam? Or raspberries with almonds to pack in even more protein!
2. Peanut sauce chicken and broccoli bowl
This Asian inspired dish has plenty of flavour, and is surprisingly healthy - even though it feels naughty! Chicken, peanuts and broccoli are a winning combination which provide a high source of protein for your diet.
For the sauce:
30g peanut butter
3-4 tablespoons water
½ tablespoon soy sauce
1 ½ tablespoons rice vinegar
1 teaspoon sesame oil
1-2 teaspoons chili garlic sauce to taste
3-4 garlic cloves minced or pressed
2 teaspoons grated ginger root
1 tablespoon honey
For the chicken and broccoli:
15 florets of broccoli
6 boneless chicken thighs diced into bite size pieces
Salt and pepper to taste
- Whisk together all ingredients for peanut sauce except water. Add the water one tablespoon at a time until desired consistency is reached then set aside.
- Heat oil in a saute pan over medium-high heat. Add chicken and season with salt and pepper. Allow chicken to sit undisturbed until it starts to brown. Turn and allow it to brown on the other side. Stir and continue to cook until cooked through.
- Add broccoli to the pan and cover with a lid. Allow to steam for 4 minutes until broccoli is bright green and tender
- Remove from heat and add peanut sauce, stirring everything to completely coat in sauce, then serve straight away over rice.
3. Lentil Superfood Salad
This vegetarian friendly salad is absolutely packed with flavour! Lentils and almonds are versatile, meat-free options which provide oodles of protein - and they don’t break the bank!
2 handfuls of chopped kale
3 handfuls of chopped spinach
100g drained Black beluga or French green lentils
1 tbsp cumin seeds
2 spring onions finely sliced
2 garlic cloves finely sliced
½ tsp crushed red pepper flakes
130g pitless olives
50g almonds coarsely chopped
1 lemon peeled
50ml extra virgin olive oil
75g feta - crumbed
- Crumb the feta into a large bowl with spinach, kale, olives, juice of one lemon and season with salt.
- Trim scallions and separate white and green parts. Thinly slice white parts and add to a small skillet with garlic and three 3" strips of lemon peel (avoiding white pith). Pour the olive oil into the skillet and stir so all ingredients are coated.
- Bring a large and well-salted pan of water to the boil and add lentils. Reduce heat to medium and simmer for 20–25 minutes (until tender but still al dente).
- While lentils cook, heat skillet with scallion mixture over medium. Cook for 3 minutes, stirring occasionally, until garlic starts to brown and lemon peel starts to curl. Add almonds and cook for 3 more minutes. Remove from heat and stir in cumin seeds and crushed red pepper flakes.
- Strain mixture through a fine-mesh sieve into a small bowl; reserve oil. Spread almond mixture on a paper towel-lined plate. Season with salt and let cool.
- Drain the lentils well, and add them to the bowl, then thinly slice scallion greens and add most to the bowl. Add infused oil and half of the almonds and toss to combine.
- Divide into bowls, garnish with remaining almonds and scallion greens and serve.
Can you combine collagen and protein?
Absolutely! Our brilliant Reverse Life team is well aware of the fantastic benefits of protein, so we have combined no less than 9g of protein with our Reverse Life collagen drink! Combining these essential nutrients makes it easier than ever to stay healthy and keep your muscles and joints invigorated and youthful!
Click HERE to find out why collagen is essential for keeping your joints mobile!
This blog post was guest written by Holly Everett. Holly holds a BSc in Exercise and Sport Science along with an MA in Exercise and Sport Science: Coaching Studies. Look out for more great exercise and mobility tips from Holly coming to the Reverse Life blog.