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Protein Provides Fuel for the Finish
Your body needs amino acids to repair and build muscles, keep your immune system strong, make hormones and enzymes, and for energy. This is especially important during athletic training as amino acids are key for helping your body recover and get ready for the next workout. So where do you get these amino acids? From protein in the food you eat. That’s why protein is an essential part of an athlete’s diet. If you are training hard, you may need about 0.68 grams for every pound you weigh — twice as much protein every day as an average person. Not only is getting enough protein important, the quality of protein is important too.
High quality protein is generally animal protein—things like lean beef, milk, yogurt, and eggs. Animal protein contains all of the amino acids that your body can’t make on its own. Research shows that many athletes don’t get enough high quality protein. To ensure you are getting all of the amino acids your body needs try out these nutrient packed recipes.
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Beef, Pasta & Artichoke Toss
Ingredients
· 1-1/2 lbs. beef sirloin steak or shoulder steak, cut 1 inch thick
· 4 cups uncooked tri-colored rotelle (spiral-shapped) pasta
· 1 can (14 ounce) quartered artichoke hearts, drained
· 1 large red bell pepper, cut into julienne strips
· 1 cup small pitted ripe olives (optional)
· 2 Tbsp. thinly sliced fresh basil
· 1/4 cup olive oil
· 1/4 cup balsamic vinegar
· 1-1/2 tsp. dried basil leaves
· 3/4 tsp. salt
· 1/4 tsp. pepper
Instructions
Place beef steak on rack in broiler pan so surface of meat is 3-4 inches from heat. Broil steak approximately 16-18 minutes for medium-rare to medium doness, turning once.
Let stand 10 minutes. Trim fat from steak. Carve steak lengthwise in half and then crosswise into thin slices.
Meanwhile, cook pasta according to package directions. Drain and rinse with cold water.
In a large bowl, combine beef, pasta, artichoke hearts, bell pepper, olives, and fresh basil. Mix lightly.
In a small bowl, whisk together olive oil, vinegar, basil leaves, salt and pepper. Pour over beef and pasta mixture. Toss to coat.
Cover and refrigerate at least 2 hours or overnight, if desired, before serving. Serve with crusty bread and fresh fruit.
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Tenderloin, Cranberry, Pear Salad
Ingredients
- 4 beef tenderloin steaks, cut 3/4 inch thick (approx. 4 oz. each)
- 1/2 tsp. coarse grind black pepper
- 1 package (5 oz.) mixed baby salad greens
- 1 medium red or green pear, coared, cut into 16 wedges
- 1/4 cup dried cranberries
- salt
- 1/4 cup coarsely chopped pecans, toasted
- 1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing
- 1/2 cup prepared honey mustard
- 2-3 Tbsp. water
- 1-1/2 tsp. olive oil
- 1 tsp. white wine vinegar
- 1/4 tsp. coarse grind black pepper
- 1/8 tsp. salt
Instructions
Season steaks with 1/2 tsp. pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
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Steak Kabobs & Wild Rice
Ingredients:
1 pound boneless beef round tip steak, cut 1 inch thick
1/2 small red onion, cut into 3/4-inch wedges
1 small yellow summer squash, cut lengthwise in half then crosswise into 1 inch slices
1 small red or green bell pepper, cut into 1-inch pieces
Marinade:
2 tablespoons water
2 tablespoons coarse-grain Dijon-style mustard
2 tablespoons red wine vinegar
2 large cloves garlic, minced
2 teaspoons vegetable oil
1/2 teaspoon coarse grind black pepper
2 teaspoons vegetable oil
2 cups thinly sliced mixed mushrooms such as cremini or shiitake
1 package (6 ounces) wild rice blend
Instructions:
Cut beef steak into 1-1/4-inch pieces. Combine marinade ingredients. Place beef and marinade in food-safe plastic bag; turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
Heat 2 teaspoons oil large nonstick skillet over medium heat until hot. Add mushrooms; cook and stir until tender. Remove and keep warm. Meanwhile cook rice according to package directions, omitting salt and butter. When rice is done, stir in mushrooms.
Soak eight 9-inch bamboo skewers in water 10 minutes; drain. Remove beef from marinade; discard marinade. Alternately thread beef, onion, squash and pepper evenly onto skewers. Place on grid over medium, ash-covered coals. Grill, uncovered, 8 to 10 minutes for medium rare to medium doneness, turning occasionally.
Serve kabobs over wild rice
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