After a workout your body needs time to recover. Your muscles and bones need to repair and to grow stronger. But to do so they also need nutrition! After being tested by a tough work-out your muscles and bones need protein to recover. Good sources of protein are quark, yoghurt, meat such as chicken and fish such as tuna. plantbased proteins (such as beans, lentils, nuts, seeds and soy) have a lower proteindesity than animal proteins.

As said before, we need protein to maintain our muscles and bones. In our digestion proces the proteins are ‘reconstructed’ to different types of aminoacids, which are needed to form crucial bodyproteins. There are different types of aminoacids. Our body is capable to create some of them out of other aminoacids. But 9 types of aminoacids can’t be constructed by our body itself (the essential amino acids), we have to extract them out of our food.

For the 9 essential acids we need to eat. Animal protein, such as milk products and meat, is a source for all the 9 essential acids. Not any Plantbased product is a source for all the 9 essential amino acids. So if you choose for a Plantbased diet you have to make sure you eat a great variety of Plantbased protein sources, such as lentils, legumes, vegetables, nuts and seeds.

I choose a highly Plantbased diet and i’m moderate with dairy products and meat. I don’t eliminate the dairy and meat because they are great sources of the essential amino acids, this way I reduce the change of a protein deficit. Especially after a workout, when your body needs the best proteins it can get, I have some dairy once in a while, for example in this strawberrie quark!

Strawberrie Quark with ‘Superfoods’

• 4 tbsp quark
• dash of almond milk
• handful strawberries
• blueberries
• raspberries
• chaiseeds
• hempseeds

Mix the quark, almondmilk and strawberries in a blender or by using a handmixer. Serve in a boel and add some blueberries, raspberries, chiaseeds and hempseeds (both adding to the proteinlevel in this snack as well!)