One hour’s worth of vigorous weight training burns 450 calories in a 75kg man. To combat muscle breakdown and fatigue, you need to replenish your energy stores. “To do this, you need a combination of carbohydrates and protein, says Sheeba Majmudar, our nutritionist adviser. “It’s a common mistake to think you only need protein.”
Based on studies, the ideal carb-to-protein ratio for men is 3:1. Research recommends 0.8g of protein per kilogram of body weight a day for sedentary people, and between 1.2 and 1.4g of protein per kilogram of body weight a day for endurance athletes such as marathon runners. The average guy who works out three to four times a week would need anything from 1 to 1.2g daily.
1 frozen pizza crust (100g)
90g prawns (shells and veins removed)
40g brown beech mushrooms
You also need:
20g parsley, chopped
1 tsp tom yam paste
2 tsp tomato paste
50g grated mozzarella cheese
1 Dunk prawns in boiling water for 30 seconds. Drain well and set aside.
2 Heat oven to 200 deg C. Place pizza crust on a baking tray. Combine tom yam and tomato pastes and spread over one side of the crust. Top with half the cheese, then prawns and mushrooms and finally another layer of cheese. Cook in oven for 20 minutes.
3 Remove from oven, top with chopped parsley and serve. Makes 2 servings.
480 calories, 49g carbohydrates, 38g protein, 16g fat, 3g fibre, 750mg sodium