Tuna Salad For Weightlifters: High-Protein Recipes
Ingredients
Classic Tuna Salad
Ingredients for Classic Tuna Salad:
– 1 can (5 ounces) tuna, drained
– half cup mayonnaise
– 1/4 cup diced celery
– 1/4 cup diced purple onion
– 1 tablespoon chopped recent parsley
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Mediterranean Tuna Salad
Ingredients:
– 2 cans (5 ounces each) tuna, drained
– half of cup chopped celery
– half cup chopped pink onion
– half cup chopped kalamata olives
– half cup chopped recent parsley
– 2 tablespoons chopped capers
– 1/4 cup olive oil
– 2 tablespoons red 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 pink 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 massive can (12 ounces) of albacore tuna, drained
- 1⁄2 cup of celery, finely chopped
- 1⁄2 cup of pink 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 big bowl, mix the tuna, celery, red onion, pickles, mayonnaise, Greek yogurt, Dijon mustard, and capers (if using). Season with salt and black pepper to taste.
2.
Stir well to combine all elements.
3.
Serve instantly or refrigerate for later use.
Tips:
- For a healthier version, use light mayonnaise or nonfat Greek yogurt and omit the capers.
- Add different elements to taste, such as hard-boiled eggs, chopped olives, or chopped walnuts.
- Serve tuna salad on a bed 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
– half cup carrots, diced
– 1/4 cup purple onion, diced
– 1/4 cup kalamata olives, pitted and chopped
– 1/4 cup feta cheese, crumbled
– 1/4 cup olive oil
– 2 tablespoons pink wine vinegar
– 1 teaspoon dried oregano
– half of teaspoon salt
– 1/4 teaspoon black pepper
– In a big bowl, combine the tuna, celery, carrots, pink onion, olives, and feta cheese.
– In a small bowl, whisk collectively the olive oil, red wine vinegar, oregano, salt, and black pepper.
– Pour the dressing over the salad and toss to combine.
– Serve immediately or chill for later.
Asian Tuna Salad
Asian tuna salad is a flavorful and protein-packed dish that is perfect for weightlifters trying to refuel after a exercise.
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 fresh ginger
- 1 teaspoon toasted sesame seeds
Instructions:
- In a big bowl, mix the tuna, celery, pink 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 elements.
- For a spicier tuna salad, add a pinch of purple pepper flakes to the dressing.
- Serve the tuna salad on high 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 physique fat
5. Increase power levels
High-Protein Content:
- Tuna is a low-fat supply 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 a great supply of omega-3 fatty acids, that are important for 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 improve muscle recovery
- May assist to boost energy levels
- May assist to reduce back inflammation
Versatile Pre- or Post-Workout Meal:
- Before a exercise, tuna salad can present power and help to scale back muscle soreness.
- After a exercise, tuna salad can help to advertise muscle recovery 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 constructing and repairing muscle tissue.
It can additionally be an excellent source of omega-3 fatty acids, which have anti-inflammatory properties which will assist cut back muscle soreness and enhance recovery.
Omega-3 fatty acids are also important for heart well being, mind perform, and overall well-being.
In addition, tuna is a relatively low-calorie, low-fat food, making it a good choice for weightlifters who’re trying to take care of a wholesome weight.