If you’re a gym rat then you’re likely chugging tuna quicker than John West can catch it. If you’re not then you should be. Tuna is one of the richest sources of protein available and a standard tin gives you about 45g of the stuff. If you’re new to training or nutrition, that’s pretty decent. A high quality whey/casein shake would give you about 55g, so for a natural source, tuna is the one.
Eating a diet high in protein will keep you fuller and more satisfied for longer. On top of that, if you’re looking to build muscle (including ‘toning’, girls, it’s the same thing), protein is the macro nutrient that will help you do that. Lifting breaks down muscle fiber and protein helps rebuild muscle. So, you work in the gym to break down the muscle, you work in the kitchen to build it back bigger. As a high protein diet helps aid recovery, you won’t be as sore the day after a hard session. What’s not to love?!
Well unfortunately, tuna gets boring really quickly. These tuna burgers make it a little more interesting and are simple to make. It’s an adapted recipe from my absolute favourite gym resource LDN Muscle and I’ve just added a bunch of herbs and spices to liven them up a bit.
+ 2 tins tuna
+ 2 eggs
+ small bunch coriander, roughly chopped
+ 1/2 red onion, roughly chopped
+ 1 red chilli, finely chopped
+ 1/4 tsp cayenne pepper
+ salt to season
Drain the tuna & put it in a large bowl. Heat a large frying pan on a high heat, with 1-2tbsp oil in. Beat the eggs and add to the tuna bowl, combining. Add everything else and mix well.
Shape the tuna mix into balls (meat ball size) then flatten. Fry in the pan until crispy (about 2 mins per side) serve with salad and wait for the gains!