Jump to Main ContentJump to Primary Navigation
Top

5 Packed Lunches To Give You A Six-Pack

food3.jpg

Maximise your midday training with these lunchbox champions

For the lunch-time training heroes, ensure you’re making the most of your efforts with a refuelling meal afterwards. “Exercise will burn junk calories, but a poor diet will still ruin your results,” warns Multipower Sportsfood registered nutritionist, and strength and conditioning coach Drew Price. “The nutrition around your activity is important, as it powers training and kickstarts the recovery process.” No matter the activity, Price, nutrition consultant Alice Mackintosh (alicemackintosh.com) and SIX3NINE trainer Mark Milsted (six3nine.com) have the perfect packed-lunch recipes to make the night before.


Food

Shed fat

Seared tuna with edamame and green beans with vinaigrette

“Don’t overdo the carbs if you want to lose fat,” warns Mackintosh. “Beans, lentils and chickpeas are ideal, as they’re 50 per cent carbs and 50 per cent protein. Roll a 150g tuna steak in black peppercorns and sesame oil, sear in a hot pan. Serve with 80g edamame beans, 70g green beans and 2tbsp vinaigrette. This is likely to help support weight loss and provide energy.”

 


Food

Intensive recovery

Spicy beef tortillas

“High-intensity training such as circuits chews carbohydrate fast, and is hard on muscle tissue, so more protein is needed,” says Price. “Fry 160g lean beef mince in 3tbsp olive oil and spices – 1/2tsp of chilli, cumin, garlic powder. Cook 30g white rice. Dice 3 tomatoes and half an onion, and once the beef and rice are cooked, mix together and add to a tortilla (have two to three) with the salad. Add hot sauce to taste.” 


Food

Boost endurance

Couscous and mackerel salad

“The longer your training session, the more fat you use for energy,” says Price. “[This meal contains] carbs to replenish glycogen used, healthy fats and vitamin packed veg to support the immune system. Prepare 60g dry couscous, and combine with two smoked mackerel fillets, diced peppers, red onion, tomatoes, plus chopped parsley and chives.”


Food

Pack on muscle

Thai-style salmon with noodles

Bulking isn’t just about weights. “The only difference between eating for fat loss and eating for muscle gain is calories,” says Milsted. This salmon dish is calorie-rich and has a hefty 48g of protein to aid recovery. Stir-fry a salmon fillet, add ginger, chilli, coriander and garlic to taste, then a handful of broccoli, carrots and cashew nuts. When cooked, add 125g (dry weight) egg noodles.


Food

Sustained energy

Turmeric-baked salmon with roasted beet, squash and brown rice

“Choose slow-release carbs to replenish energy stores,” says Mackintosh. “Season a 150g salmon fillet with turmeric, and bake. Roast 100g butternut squash and 80g fresh beetroot. The low-GI squash and brown rice help to give sustained energy, and beetroot is rich in antioxidants and nitric oxide, which have been shown to help improve endurance – perfect for marathon training.”

(Images: Corbis; Alamy)

Related

hero.jpg

The World's 10 Best Vodkas

endomondo.jpg

10 Best Fitness Apps and Trackers

running1.jpg

The Runner's Playlist You Don't Have To Be Embarrassed About

muscle2.jpg

The 7 Minute Muscle-Building Workout

shutterstock_131997110.jpg

Six Steps To The Best Lunchtime Calorie-burn

waffle.jpg

The Amazing Pulled Pork Waffle

More

Your veggie mates are probably getting drunk and eating meat

Know anyone who does this?

by Alex Finnis
21 Aug 2017

We asked burger experts to design the perfect patty for the apocalypse

May as well die happy - while eating a burg

by Chris Sayer
18 Aug 2017

You can get free chips delivered right to your desk today

It's easy, and anyone can do it

by Tom Victor
18 Aug 2017

The 50 best restaurants in the UK have been named

Prepare for some 10/10 food porn

by Tom Victor
17 Aug 2017

What your coffee order says about you

According to an actual barista

by Carl Anka
16 Aug 2017

Aldi’s £18 whisky has been crowned one of the best in the world

They're getting good at this booze thing

by Tom Victor
16 Aug 2017

All hail Nigel Slater, the Quiet King of Cookery

The dangerously sensual chef makes cooking seem like the most enjoyable thing in the world

by Josh Baines
15 Aug 2017

There's a very cynical reason behind why crisp packets are so noisy

God damn them

by Emily Reynolds
15 Aug 2017

Wetherspoon's have a new rule and you're *not* going to like it

What are we supposed to do now?

by Tom Victor
14 Aug 2017

This mobile bar will deliver gin to your house

A gin and tonic please, driver

by Gary Ogden
14 Aug 2017