Laura Koerver is the founder of the restaurant and clean eating concept “Laura’s Deli” in Düsseldorf and has now written her first book (“Kiss the Cook” available from October 11, 2017) on the subject of healthy eating. The food expert writes for InStyle every month about the hottest health, food, and wellness trends. This time she gives us an exclusive insight into her new book and reveals how to eat for good muscle building.
This time it’s about high-protein food for building muscle
A diet that supports muscle building and thus a strong, lean body has long been no longer just interesting for bodybuilders but has long been an integral part of a healthy and modern lifestyle. Fortunately, in keeping with the motto “strong is the new skinny”, in addition to regular training, it is no longer about counting calories, but above all about a balanced and protein-rich diet and a varied menu. With the proper diet, muscle growth can not only be optimally promoted but even accelerated.
Protein is needed to build muscle
Proteins are essential for the growth and development of muscle mass in our body and not only provide energy but also boost our metabolism and, at the same time, help with burning fat. They are the number one priority in a muscle-building diet. But carbohydrates and fats also play an essential role.
Proteins from the basis to build up new muscle fibers, but carbohydrates and fats provide the necessary energy for sport and exercise. The body can only use the supplied proteins if the carbohydrate and fat intake is correct. If, for example, too few carbohydrates and too much protein are provided, the body does not use the proteins to build muscle but rather to generate energy.
It all comes down to the proteins
Since the body cannot store proteins as depots, a steady build and maintenance of muscle need to integrate them into the diet regularly. About 30% of every meal should be protein. The most effective foods for healthy muscle building include animal protein sources such as eggs, fish, and lean meat. Still, plant foods such as nuts, whole grains, legumes, quinoa, protein-rich vegetables, and dietary supplements such as hemp protein, rice protein, or chlorella are excellent protein sources.
The best recipes for eating muscles – exclusively from Kiss the Cook
My guests at Laura’s Deli include numerous nutrition-conscious, sporty regular customers and many competitive athletes and fitness trainers. Your favorites from our menu will soon not only be found in my book “Kiss the Cook”, but will also be published exclusively for you here on instyle.de in advance:
Super protein power smoothie
- 350 ml almond milk or oat milk
- 100 ml of water
- 1 tbsp raw cocoa powder
- 1 tbsp Laura’s Deli hemp protein powder
- 1 frozen banana
- 1-2 ice cubes
- 1 tbsp crushed hemp seeds
- 1 date
Protein Power Egg Bowl (4 servings)
- 250 g quinoa
- 280 g white or green asparagus
- 1 tbsp coconut oil
- 4 eggs
- 200 g smoked salmon
- 150 g rainbow radish or radishes
- 40 g parsley
- 2 avocados
- 1 tbsp apple cider vinegar
- 2 teaspoons of mustard
- 1 teaspoon agave syrup
- 3 tbsp olive oil
- pepper from the grinder
Rinse the quinoa thoroughly in a colander. Cook in about four times the amount of water or according to the instructions on the package until the water is completely absorbed. Then transfer to a large bowl and allow to cool. Cut the ends of the asparagus. Peel white sticks from top to bottom, green ones only in the lower area. Cut the bars into 2 cm long pieces. Heat the coconut oil in a pan and fry the asparagus in it for about 5 minutes. Then let it cool down. Boil the eggs until waxy (6–7 minutes, depending on size) or poach them.
Cut salmon into strips and radishes or radishes into thin slices. Finely chop the parsley. Cut the avocados into cubes. Whisk the ingredients for the dressing together. Mix the salmon, radish, parsley, and asparagus into the quinoa, pour over the sauce, and mix. Finally, carefully fold the avocado cubes into the quinoa mixture, divide the whole thing into four bowls and place an egg on each serving.
Protein Power Lentils Bowl (4 servings)
- 100 g black beluga lentils / raw
- 100 g red lentils / raw
- 1 red onion, chopped
- 1 large tomato, chopped
- 250 g white cabbage, cut into fine strips
- 4 tbsp coconut flakes
- 1 bay leaf
- 3 tablespoons of ghee
- 1 tbsp curry powder
- 1 teaspoon dried chilli flakes
- 250 ml organic vegetable stock
- 100 ml white balsamic vinegar
- 100 ml coconut milk
- 2 heads Pak Choi
- 4 handfuls of baby spinach leaves
- 12 cherry tomatoes
- 2 tbsp ghee
- 1 handful of sprouts
- 2 avocados, sliced
According to the instructions on the package, Cook the beluga lentils and the red lentils in two different pots, each with 1 tablespoon of salt and a dash of vinegar. After the cooking process, pour off both pots in a sieve and allow to drain. Remove the stiff outer leaves from the cabbage and cut them into strips.
In the meantime, heat the ghee in a pan, lightly sweat the onions and cabbage. Add the bay leaf, coconut flakes, curry powder, and chili flakes. Pour half of the vegetable stock and simmer gently. Then add the lentils and tomato and pour the rest of the broth on top. Simmer for another 10-15 minutes.
If the consistency becomes too thick during cooking, dilute with a little more broth or with a splash of water. Meanwhile, heat the ghee in another pan, add pak choi and cherry tomatoes, and toss in the pan over high heat for about 5 minutes. Add the spinach and cook for another 2 minutes—season with salt and pepper. Put the lentil curry in a bowl, drape the vegetables and avocado next to or on top and garnish with sprouts.