We all know that having protein after working out helps build lean muscle mass. This is super-important to keep your metabolism firing and reduce body fat.
The proteins found in dairy – whey and casein – are the most common proteins used in nutrition supplements designed for muscle gains, as they provide all the essential amino acids needed to build and maintain muscle mass.
Just 20g of high-quality protein after resistance exercise will kickstart lean muscle growth and repair.
So, after your next workout, take 200g of plain Greek yoghurt and use any of these DIY combinations, thanks to Legendairy.
1. Yoghurt with red grapes, LSA and pepitas
- 200g yoghurt
- 2 teaspoons LSA (linseed, sunflower, almond) mix
- 1/3 cup red grapes, halved
- 1 tablespoon pepita seeds
Combine yoghurt, LSA and grapes in a bowl, and sprinkle the pepita seeds on top.
2. Minty melon with ginger yoghurt
- 4cm piece fresh ginger, finely grated
- 200g yoghurt
- 60g chopped rockmelon
- 60g chopped honeydew melon
- 1 teaspoon shredded mint or small mint leaves
Pour the grated ginger and any juices into a fine sieve and press over a bowl to collect all the juice. Stir the juice into the yoghurt. Top with the chopped melon and mint leaves.
3. Try these combinations using 200g Greek yoghurt as a base:
- Matcha + coconut + mango
- Mint + avocado + cucumber
- Almonds + goji berries + flaxseed + chia
