Tuna Salad For Weightlifters: High-Protein Recipes
Tuna Salad For Weightlifters: High-Protein Recipes
Ingredients
Classic Tuna Salad
Ingredients for Classic Tuna Salad:
– 1 can (5 ounces) tuna, drained
– 1/2 cup mayonnaise
– 1/4 cup diced celery
– 1/4 cup diced pink onion
– 1 tablespoon chopped fresh parsley
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Mediterranean Tuna Salad
Ingredients:
– 2 cans (5 ounces each) tuna, drained
– 1/2 cup chopped celery
– half of cup chopped purple onion
– 1/2 cup chopped kalamata olives
– 1/2 cup chopped fresh parsley
– 2 tablespoons chopped capers
– 1/4 cup olive oil
– 2 tablespoons pink wine vinegar
– 1 teaspoon dried oregano
– Salt and pepper to taste
Asian Tuna Salad
-1 cup flaked tuna
-1/4 cup chopped celery
-1/4 cup chopped red onion
-1/4 cup chopped cucumber
-1/4 cup chopped carrots
-1 tablespoon soy sauce
-1 tablespoon rice vinegar
-1 tablespoon sesame oil
-1 teaspoon grated ginger
-1/4 teaspoon garlic powder
-1/4 teaspoon black pepper
-1/4 cup chopped cilantro
Preparation
Classic Tuna Salad
Ingredients:
- 1 giant can (12 ounces) of albacore tuna, drained
- 1⁄2 cup of celery, finely chopped
- 1⁄2 cup of purple onion, finely chopped
- 1⁄4 cup of dill pickles, finely chopped
- ¼ cup of mayonnaise
- 2 tablespoons of plain Greek yogurt
- 1 tablespoon of Dijon mustard
- 1 teaspoon of capers, finely chopped (optional)
- Salt and black pepper
Instructions:
1.
In a large bowl, combine the tuna, celery, red onion, pickles, mayonnaise, Greek yogurt, Dijon mustard, and capers (if using). Season with salt and black pepper to style.
2.
Stir properly to mix all elements.
three.
Serve instantly or refrigerate for later use.
Tips:
- For a healthier version, use mild mayonnaise or nonfat Greek yogurt and omit the capers.
- Add different ingredients to style, corresponding to hard-boiled eggs, chopped olives, or chopped walnuts.
- Serve tuna salad on a mattress of lettuce or greens, or use it as a sandwich filling.
Mediterranean Tuna Salad
– 1 can (5 ounces) tuna, drained
– half of cup celery, diced
– 1/2 cup carrots, diced
– 1/4 cup red onion, diced
– 1/4 cup kalamata olives, pitted and chopped
– 1/4 cup feta cheese, crumbled
– 1/4 cup olive oil
– 2 tablespoons red wine vinegar
– 1 teaspoon dried oregano
– half of teaspoon salt
– 1/4 teaspoon black pepper
– In a big bowl, mix the tuna, celery, carrots, red onion, olives, and feta cheese.
– In a small bowl, whisk together the olive oil, purple wine vinegar, oregano, salt, and black pepper.
– Pour the dressing over the salad and toss to combine.
– Serve instantly or chill for later.
Asian Tuna Salad
Asian tuna salad is a flavorful and protein-packed dish that is excellent for weightlifters seeking to refuel after a workout.
Ingredients:
- 1 (12-ounce) can of tuna, drained
- 1/2 cup chopped celery
- 1/2 cup chopped pink onion
- 1/4 cup chopped carrots
- 1/4 cup chopped cucumber
- 1/4 cup chopped cilantro
- 1 tablespoon rice vinegar
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated contemporary ginger
- 1 teaspoon toasted sesame seeds
Instructions:
- In a large bowl, combine the tuna, celery, red onion, carrots, cucumber, and cilantro.
- In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, and ginger.
- Pour the dressing over the tuna salad and toss to coat.
- Sprinkle with the sesame seeds and serve.
Tips:
- For a creamier tuna salad, mash the tuna with a fork earlier than including the opposite components.
- For a spicier tuna salad, add a pinch of purple pepper flakes to the dressing.
- Serve the tuna salad on top of a mattress of combined greens or with crackers or bread.
Benefits for Weightlifters
High-Protein Content
Benefits for Weightlifters:
1. Build muscle mass
2. Improve strength
3. Boost recovery
4. Reduce body fat
5. Increase power levels
High-Protein Content:
- Tuna is a low-fat source of protein.
- One can of tuna (142 grams) accommodates 30 grams of protein.
- Protein is essential for constructing muscle, repairing tissue, and producing hormones.
- Tuna can be an excellent source of omega-3 fatty acids, that are essential for coronary heart health.
Versatile Pre- or Post-Workout Meal
Benefits for Weightlifters:
- High in protein
- Low in fat
- Good source of carbohydrates
- Rich in omega-3 fatty acids
- May help to enhance muscle recovery
- May assist to spice up vitality levels
- May help to minimize back inflammation
Versatile Pre- or Post-Workout Meal:
- Before a workout, tuna salad can present vitality and assist to scale back muscle soreness.
- After a exercise, tuna salad can help to advertise muscle restoration and progress.
Rich in Omega-3 Fatty Acids
Benefits for Weightlifters, Rich in Omega-3 Fatty Acids
Tuna is a superb source of protein, essential for building and repairing muscle tissue.
It is also an excellent source of omega-3 fatty acids, which have anti-inflammatory properties that may help scale back muscle soreness and improve restoration.
Omega-3 fatty acids are additionally important for coronary heart well being, mind perform, and overall well-being.
In addition, Tuna Salad Avocado is a comparatively low-calorie, low-fat meals, making it a good selection for weightlifters who are trying to keep up a wholesome weight.
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