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 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

– half cup chopped celery

– 1/2 cup chopped purple onion

– half cup chopped kalamata olives

– 1/2 cup chopped recent parsley

– 2 tablespoons chopped capers

– 1/4 cup olive oil

– 2 tablespoons purple 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 purple 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 big bowl, combine the tuna, celery, purple onion, pickles, mayonnaise, Greek yogurt, Dijon mustard, and capers (if using). Season with salt and black pepper to taste.

2.

Stir properly to combine all components.

3.

Serve instantly or refrigerate for later use.

Tips:

• For a healthier version, use gentle mayonnaise or nonfat Greek yogurt and omit the capers.
• Add different components to taste, such as 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 cup celery, diced

– half of cup carrots, diced

– 1/4 cup pink 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 teaspoon salt

– 1/4 teaspoon black pepper

– In a big bowl, combine the tuna, celery, carrots, purple onion, olives, and feta cheese.

– In a small bowl, whisk collectively the olive oil, purple 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’s perfect for weightlifters seeking to refuel after a exercise.

Ingredients:

• 1 (12-ounce) can of tuna, drained
• 1/2 cup chopped celery
• 1/2 cup chopped red 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:

1. In a large bowl, combine the tuna, celery, pink onion, carrots, cucumber, and cilantro.
2. In a small bowl, whisk collectively the rice vinegar, soy sauce, sesame oil, and ginger.
3. Pour the dressing over the tuna salad and toss to coat.
4. Sprinkle with the sesame seeds and serve.

Tips:

• For a creamier tuna salad, mash the tuna with a fork before adding the opposite ingredients.
• For a spicier tuna salad, add a pinch of pink pepper flakes to the dressing.
• Serve the tuna salad on top of a bed of blended 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 energy levels

High-Protein Content:

• Tuna is a low-fat source of protein.
• One can of tuna (142 grams) contains 30 grams of protein.
• Protein is important for constructing muscle, repairing tissue, and producing hormones.
• Tuna can be an excellent source of omega-3 fatty acids, which are necessary for coronary heart well being.

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 boost vitality levels
• May assist to minimize back inflammation

Versatile Pre- or Post-Workout Meal:

1. Before a exercise, tuna salad can present energy and assist to reduce muscle soreness.
2. After a exercise, tuna salad may help to promote muscle recovery and development.

Rich in Omega-3 Fatty Acids

Benefits for Weightlifters, Rich in Omega-3 Fatty Acids

Tuna is a wonderful source of protein, essential for building and repairing muscle tissue.

It can be a good supply of omega-3 fatty acids, which have anti-inflammatory properties which will help reduce muscle soreness and enhance recovery.

Omega-3 fatty acids are additionally necessary for coronary heart well being, brain operate, and overall well-being.

In addition, tuna is a comparatively low-calorie, low-fat food, making it a good selection for weightlifters who are making an attempt to maintain a healthy weight.