The sports nutrition experts at Bulk.com analysed over 200 protein-rich recipes rated four stars and above on the nation’s leading recipe site BBC Good Food, in order to prep meals ahead of a long race.
Garlic – Garlic proved the most popular ingredient, as it is essential to virtually every dish analysed. Known for its antibacterial properties, garlic offers protection against the common cold – which is great news for maintaining your health ahead of the run – and is also a useful source of potassium to support normal blood pressure.
Onion – The backbone to plenty of dishes and proving among the most popular ingredients in the study, onions are a source of organic sulfur compounds which work to reduce cholesterol. They are also a reliable source of B and C vitamins, which help different enzymes function and strengthen our immune system.
Olive Oil – Olive oil also appeared frequently across the top-rated recipes. Not only is it a great source of healthy monosaturated fats, but olive oil has also been shown to have anti-inflammatory properties and be an excellent source of antioxidants, helping your body neutralize free radicals that cause diseases.
Tomato – Tomatoes make a solid base for many meals and they make a great source of fiber. Additionally, they are a good source of vitamin B9 (folate) which aids tissue growth and normal functioning, as well as vitamin K1 (phylloquinone) which is important for bone health. Like onions, they are also a great source of vitamin C.
Nuts – A variety of nuts can be great for the diet as they are packed with plenty of dietary fibre, healthy fats, and magnesium – particularly almonds, cashews, and brazil nuts. This helps to regulate biochemical reactions such as blood pressure, sugar levels and muscle function.
Other ingredients that frequently occurred in popular recipes include pumpkin and butternut squash. Both are high in beta-carotene which converts into vitamin A and helps to maintain a healthy immune system, as well as maintain good skin and eye health.
Other ingredients included spinach, high in iron and mustard, which is a great source of omega-3 fatty acids, as well as calcium, iron, and zinc.
Fish also appeared frequently in the top-rated recipes, which can be a source of vitamin D and omega-3 fatty acids. This is particularly helpful as we have a reduced ability to make vitamin D when it is cloudy.
The current British Nutrition Association guidelines suggest the average person requires 0.75g per kg of body weight of protein a day, and with chicken, chickpeas and lentils occurring in the top 20 ingredients, these are key to a balanced meal for those focusing on building muscle and eating healthily before the event.
Bulk has created three protein-packed recipes with seasonal ingredients designed to help you prioritise fitness and well-being.
Mustard Chicken with Vegetables – 71g Protein
Ingredients:
- 1 chicken
- 2 onions
- 6 celery sticks
- 6 carrots
- 50g butter
- 100g smoked bacon lardons
- 3 small turnips
- 1 tbsp plain flour
- 2 tbsp wholegrain mustard
- 3 rounded tbsp creme fraiche
- 900ml stock
For seasoning:
- 2 bay leaves
- 2 thyme sprigs
- 1 tsp black peppercorn
- Handful of parsley, chopped
Method:
1. Cook chicken in a pot with half one onion, one celery stick and one carrot, then strip the meat and tear into pieces.
2. Chop the remaining onion, celery and carrots into thick slices and fry with the butter and lardons.
3. Add the rest of the vegetables and seasoning, fry for two minutes then add stock gradually.
4. Cover and simmer for 20-25 minutes
5. Finish by adding the chicken to the pan with the mustard and creme fraiche, return to simmer and stir gently. Sprinkle with parsley to finish.
Storage: The BNF recommends using cooked chicken within three to four days when kept in the refrigerator.
Red Lentil & Squash Dhal – 42g Protein
Ingredients:
- 1 Tbsp olive oil
- 1 onion, finely chopped
- 1 garlic clove, finely chopped
- 400g butternut squash
- 400g chopped tomato
- 1.2L chicken stock
- 300g red lentils
- 1 heaped tbsp mango chutney
For seasoning:
- 1 tsp coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- ½ tsp cayenne pepper
Method:
1. Put the oil and onion in a saucepan and fry for five minutes. Stir in the garlic and cook for another minute.
2. Stir in the spices and butternut squash.
3. Add the chopped tomatoes, stock and chutney and season well. Bring to the boil, then gently simmer for 10 minutes.
4. Add the lentils and simmer for another 20 minus. Stir in coriander and serve.
Storage: Cooked lentils last for three to five days in the refrigerator in a sealed container.
Lentil & Sweet Potato Stew – 27g protein
Ingredients:
- 2 tbsp olive oil
- 1 red onion, chopped
- 100g lentils
- 2 medium sweet potatoes, peeled and cut into chunks,
- 500ml vegetable stock
- 400g chopped tomato
- 400g chickpeas, drained
For Seasoning:
- 1 tsp cumin seeds
- 1 tbsp curry powder
- 1 tsp mustard seeds
Method:
1. Heat oil in a large pan, add the red onion and cook until softened.
2. Add seasoning and cook for a minute, then stir in the lentils, sweet potatoes, stock and chopped tomatoes.
3. Bring to the boil, then cover and simmer for 20 minutes until lentils and sweet potatoes are tender. Add in drained chickpeas, then heat through.
4. Season, sprinkle with coriander, and serve.
Storage: This meal should last for three to five days in the refrigerator when stored in a shallow sealed container or ziplocked bag.
