Eat fruit and Vegetables with Each Meal

Meat and fish

Meat and fish are rich in protein and iron - an essential mineral for muscle health. Iron carries oxygen around the body and helps your muscles work more efficiently. It’s important that teenage girls include iron-rich foods in their diet because the growing demand for iron can reduce their ability to absorb iron from their diet. This can leave you feeling tired, which can affect performance and your ability to exercise. Fish is a great source of protein, omega-3 fatty acids and magnesium all important for building muscle strength. Fish is also a good source of iron, which helps to keep your muscles healthy. Red meat such as beef, lamb and pork is an important source of protein, but is also high in fat and calories, so you should try to include fish or poultry as well.

Beans and lentils

Beans and lentils are a great source of protein, fibre and iron. One serving of beans provides about 18g of protein - almost as much as a chicken breast! It’s not surprising that beans are often referred to as nature’s health food. Beans and lentils contain high levels of fibre and protein, which means they are very filling and are therefore good for managing weight. They are also low in fat, so are a healthy choice for active people who are looking to build more muscle. Beans and lentils are also rich in iron and B vitamins. B vitamins play an important role in energy metabolism, helping your body to use food as fuel. If you’re feeling fatigued, eating foods rich in B vitamins like beans, lentils and vegetables can help you feel more energised and focused.

Eggs

Eggs are a great source of protein, B vitamins, vitamin D and minerals like iron and zinc. Eggs can be a healthy addition to any diet, even for those following a vegetarian diet, as long as they are eaten in moderation because they are high in cholesterol. Nutritional benefits from eggs can be reduced if they are consumed fried, due to the higher levels of fat and cholesterol. The protein in eggs can help you build muscle mass, stay hydrated and be more focused when exercising. Eating a balanced diet and including a few eggs each week won’t affect your ability to build muscle mass but it can help you perform better when exercising.

Vegetables and Grains

Whilst meat, fish and eggs are important sources of protein and iron, vegetables and grains like rice and oats provide protein too. Increasing your intake of these types of food can help you meet your daily protein requirements. Vegetables are a great source of protein, and are rich in vitamins and minerals. They are also very low in fat, calories and cholesterol when consumed without added oils or dressings. Good ways to increase your intake of vegetables are by adding them to curries, soups, pasta dishes and salads. Grains, such as oats, rice and whole wheat bread, are also good sources of protein. They are often used in sports bars and drinks as a good way to boost protein intake. And, when you get bored of drinking or eating sports bars, you can add oats and rice to your morning porridge or use them as ingredients to make healthy carbohydrate-rich snacks with your friends and family.

Fruit

Fruit is often thought of as a source of carbohydrates and vitamins, but it’s also a source of protein and fibre. One serving of fruit provides about two grams of protein, making it a great addition to any diet. Fruit can be eaten as a snack, added to your breakfast cereal, or included in your lunch or dinner. You can choose any type of fruit, but some good choices include oranges, pineapples, bananas and kiwis. A good tip is to eat a variety of different types of fruits each week, as this will help you get a wide range of vitamins and minerals, and will also reduce the risk of developing an allergy to any one type of fruit.

Conclusion

Fruit and vegetables are important sources of protein, iron and B vitamins. Meat, fish, eggs and beans can be used as good protein sources, but it’s important to remember that they are also high in fat and calories. Eating a healthy diet that contains a balanced mix of proteins, carbohydrates, vitamins, minerals and fibre is the best way to build muscle, stay hydrated and be focused when exercising. It can also help you recover from exercise faster and reduce your risk of injury and illness.