We all know that having protein after working out helps build lean muscle mass. This is super-important to keep your metabolism firing and reduce body fat.
The proteins found in dairy – whey and casein – are the most common proteins used in nutrition supplements designed for muscle gains, as they provide all the essential amino acids needed to build and maintain muscle mass.
Just 20g of high-quality protein after resistance exercise will kickstart lean muscle growth and repair.
1. Yoghurt with red grapes, LSA and pepitas
- 200g yoghurt
- 2 teaspoons LSA (linseed, sunflower, almond) mix
- 1/3 cup red grapes, halved
- 1 tablespoon pepita seeds
Combine yoghurt, LSA and grapes in a bowl, and sprinkle the pepita seeds on top.
2. Minty melon with ginger yoghurt
- 4cm piece of fresh ginger, finely grated
- 200g yoghurt
- 60g chopped rockmelon
- 60g chopped honeydew melon
- 1 teaspoon shredded mint or small mint leaves
Pour the grated ginger and any juices into a fine sieve and press over a bowl to collect all the juice. Stir the juice into the yoghurt. Top with the chopped melon and mint leaves.
3. Try these combinations using 200g Greek yoghurt as a base:
- Matcha + coconut + mango
- Mint + avocado + cucumber
- Almonds + goji berries + flaxseed + chia
Also read: These Scrumptious Smoothie Recipes Will Make Mornings A Whole Lot Easier
Ready to take control of your health and learn exactly how calories, smart nutrition, simple cooking and effective workouts can transform your life?
Join us for the next round and start enjoying simple, tasty, healthy meals and energising workouts that make you feel amazing!
