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Health – Salmon leap ahead with their Vitamins

The lifter’s lunch

Try this muscle-building meal after your next heavy lifting session

the lifter s lunch



The ingredients

200g salmon, cut into chunks
Handful of rice, cooked
1 small carrot, diced
½ sweet potato, diced
Handful of peas
Light soy sauce

The method

Toss all the ingredients into a hot wok and stir-fry for 5-8 minutes to get a bowl of post-workout nutrition at its most complete.

A study presented at the International Society of Sports Nutrition found a combination of 1-5g of creatine, 30-40g of protein, 50-100g of carbs and up to 30g of fat was the best mix of nutrients for creating muscle growth when eaten directly after a brawn-building workout. The salmon gives you the protein, creatine and fat, while the potato, rice and veggies take care of the refuelling carbs

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