Eating properly for strength training means choosing high-quality protein sources and eating them at the optimal times – so having a protein in your diet is a healthy recipe for muscle growth. One thing to keep in mind is that unlike carbohydrates and fat, protein is not a primary energy source. But, protein does play an important role in metabolism and muscle health. Carbohydrates, fat, and protein work together to keep the body performing at its best. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Eating protein after a strength workout helps restore the muscle tissues you’ve stressed during that workout. What this means is simple – although you do need carbohydrates and fat for energy, you need protein to help restore and rebuild your muscles post-workout.
Lean beef is an ideal source of protein, and stir-frying is a quick and easy cooking method. Healthy carbohydrates from rice, and fiber from fresh veggies make this meal perfect after a strength workout. Consuming 20 to 30 grams post-exercise is plenty, and this healthy recipe puts you right in that zone with 24.4 grams.
Ingredients
- 1/2 teaspoon salt
- 1/2 teaspoon five-spice powder
- 1/4 teaspoon freshly ground black pepper
- 1 (1-pound) sirloin steak, trimmed and thinly sliced
- 2 teaspoons cornstarch
- 1/2 teaspoon sugar
- 1/4 teaspoon crushed red pepper
- 3/4 cup fat-free, less-sodium beef broth
- 2 tablespoons low-sodium soy sauce
- 2 teaspoons canola oil
- 1 cup (1/4-inch-thick) diagonally cut slices carrot
- 1 cup broccoli florets
- 1 1/2 cups snow peas, trimmed
- 3 cups hot cooked rice
Combine first 3 ingredients in a bowl, stirring well; sprinkle evenly over steak. Combine cornstarch, sugar, and red pepper in a medium bowl, stirring well with a whisk. Stir in broth and soy sauce. Heat oil in a large nonstick skillet over medium-high heat. Add carrot to pan; stir-fry 2 minutes. Add steak and broccoli; stir-fry 1 minute. Stir in broth mixture; cook 1 minute, stirring constantly. Add snow peas; cook 30 seconds or until desired degree of doneness. Serve with rice.
Nutritional Information:
Calories 323, Fat 10.8 g, Protein 24.4 g, Carbohydrate 30.1 g
