Introducing a healthy diet: protein

Introducing a healthy diet: protein

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A healthy diet is vital to make the most of your time in the pool and improve your figure. Read on to learn more about how protein should fit into your meal times.


Proteins are broken down by the body and converted into amino acids, which have multiple uses in cell function. This includes boosting the immune system and helping to rebuild muscle after exercise.

Your protein demand when you are exercising regularly tends to be high as there is a greater need for muscle repair and replenishing energy stores. So where do we find proteins?

Proteins are not hard to find in the supermarket – they come in the form of meats, dairy, eggs, beans and nuts. You just have to be careful what else you’re eating along side it as well.

For example, a steak gives you loads of protein but packs a fair punch of saturated fat to boot. Try to search out the leaner protein sources. These are

  • Chicken, turkey, lean mince and fish. Eat about 30–40 grams per meal. This equates to a piece of meat about the size of the palm of your hand.
  • Fish such as cod, plaice, haddock, bass etc
  • Oily fish such as tuna, mackerel, salmon, sardines, and trout
  • Game meats, such as venison, pheasant, and partridge
  • Sea and shellfish such as mussels, prawns, crab, lobster, squid, snapper, tuna, sea bass, monkfish, sole, and snapper
  • Whey Protein shakes
  • Low fat milk
  • Low fat cheeses, such as cottage cheese

Looking for a vegetarian option? If so click here.

Did you know fats are not necessarily bad? Click to find out more about carbohydrates and fats.

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