• olive oil
• 1 sweet potato, cut into rough chips
• 1 sirloin fillet steak
• 1 tbsp red wine vinegar
• 125ml beef stock
• 2 heaped tbsp fat-free plain yoghurt
• freshly ground black pepper
• steamed broccoli and green beans to serve
THE SCIENCE OF BEEFING UP
Steak is a reliable weapon in the battle to bulk up, with protein and creatine arming your muscular growth when training. But it is worth splashing out if this meal is to your taste. “Organic cuts will ensure you get more of the conjugated linoleic acid that promotes extra fat-burning, keeping your definition while you build size,” says registered nutritionist Christine Bailey. “Just 2 tsp of traditional peppercorn sauce can contain over 418 kilojoules, so replace cream with fat-free plain yoghurt to cut the fat content by almost half.”
1 Put 1 tbsp oil in a roasting tray and stick it in the oven at 200°C. Hard boil the potatoes, add to the tray and bake for 30min.
2 After 20min, season your steak, then fry for 2-3min on each side. When it’s cooked, put it aside for 5min – even your dinner needs a rest period.
3 Tip any excess oil from the pan and add the vinegar and stock. Leave to bubble until there’s half left, throw in the yoghurt and pepper. Serve with steak, chips and the green veg.
* Swapping parsnips for broccoli and green beans will cut around 836kJ. The sweet potato will provide all the energy you need at the gym