60% High Protein Orzo Pasta

TORQ’s 60% Protein Orzo has a very similar look and feel to rice and is of exceptionally high quality due to the inclusion of high specification dairy proteins providing a comprehensive amino acid profile. Our Orzo looks and cooks like normal rice, but because of its protein density, simple and convenient meat-free meals can be prepared in the knowledge that the resulting dish will be sufficiently nutrient-rich.

Our Orzo can also be used in conjunction with other high protein foods at times when you consider carbohydrate to be undesirable whilst still giving the perception of a regular higher carbohydrate meal.

This product has the mouthfeel and texture of rice, but exactly the same nutritionals as our Fusilli Pasta Twists, so it’s really a matter of you choosing which texture you prefer when deciding which to purchase.

Use TORQ Orzo as you would regular pasta or rice, but remember to account for the high protein content. The ‘Technical Information’ tab provides further detailed information regarding the diversity of use of this particular product.

Bring a pan of water to the boil and cook for 5-7 minutes, drain and serve. TORQ Orzo can also be cooked in the microwave, ideally using a specialist ‘pasta’ setting. Cooking time may vary depending on the power output of your microwave oven.

Once cooked, either eat immediately or refrigerate and consume within 48 hours.

Zip-seal BULQ sack after use and store in a cool dry place.

Protein Background: An amalgamation of literature over the past decade has highlighted the importance of nutrition on adaptations to exercise training, with key considerations surrounding type, timing and quantity of protein and carbohydrate ingestion. Protein is essential for roles such as functional (cellular adaption) and structural (muscle fibre) repair post exercise. Furthermore, the role of protein regulates the activity of enzymes, improving the efficiency of cells that allow us to produce energy powering exercise. For any training athlete, the consideration of protein turnover on recovery and adaptation is paramount to performance. Proteins within the body are in a continual state of turnover and for individuals looking for adaptations to training, it is essential that protein synthesis (production) exceeds the rate of degradation (breakdown) through regular feeds of protein.

It is recommended that athletes and physically active people consume 20-25g Protein every 3-4 hours throughout the day (5-6 servings per day).

Proteins are constructed from individual amino acids joined together to create a polypeptide chain. Once a polypeptide chain has undergone various steps of “manufacturing” it becomes a functional protein. With respect to training athletes we acknowledge the role of proteins on muscle structure, function and metabolism and therefore, it is universally accepted that rich sources of dietary protein is paramount to recovery and adaptation. Proteins are constantly being produced and broken down within the human body, however if muscle protein degradation (breakdown) exceeds muscle protein synthesis (production) it results in a negative net protein balance which will ultimately limit and impair adaptations to training.

Muscle protein synthesis is initiated after a signalling molecule (also a protein) detects a change within the cellular environment from rest. This change of cellular environment may be nutritional, hormonal or mechanical (exercise). With exercise, we stimulate both muscle protein synthesis and degradation signalling factors, and therefore, if sufficient protein isn’t available, a negative protein balance will result.

For many endurance athletes, protein is associated with an increase in whole body muscle mass and power, which conflicts with the image of the lightweight endurance-focused athlete they see in the professional arena. However, it must be noted that the required training adaptation is stimulated via the exercise bout and not the dose of protein ingested. Therefore, an endurance athlete may require similar protein quantities as a resistance training athlete but the changes in muscle function will be associated with fuel utilisation and strength rather than muscle size and power.

Research has concluded that when protein and carbohydrate are co-ingested immediately post exercise, the replenishment of stored muscle glycogen content is quicker compared to high carbohydrate alone. Furthermore, the rate of replenishment remains higher for a longer period of time. This finding proposes positive implications for athletes that compete across a multi-stage events where the window for glycogen replenishment post exercise is narrow.

Interestingly, as mentioned above, muscle protein synthesis can be stimulated via regular feeds of 20-25g of protein evenly spaced every 3–4 hours. During periods of high training volume, this method has shown to be effective in maintaining a positive net protein balance. TORQ Protein Orzo can be used to help you to achieve this goal by filling in the ‘protein gaps’ when a not eating a meal as such.

Also consider TORQ Protein Fusilli, TORQ Whey Protein Concentrate, TORQ Pea Protein Isolate and TORQ Protein Crisps.

Further Protein Reading: If you’re interested in learning more about protein and the performance benefits of regular daily protein intake, please take the time to read our Protein, Performance and 20-25g Protein Recipes article.

TORQ Orzo as a Low-Fat Meat Alternative: Finding good sources of carbohydrate can be relatively easy for athletes and physically active people, but one has to hunt harder for protein. Reliable sources of amino acid-rich protein tend to come from meat, fish and dairy products as well as vegetarian/vegan sources such as soya and quorn. The problem is that many of these sources of protein either require refrigerated storage, are high in fat, require some considered level of preparation, or are held back by a combination of all of these factors.

60% protein is high for a vegetarian product – so high that it eliminates any need for meat or other sources of protein in your dishes. It could even be mixed 50/50 with regular pasta or rice to boost the protein content of recipes that you feel need a helping hand in the protein department.

As TORQ Orzo can be stored in the same way as regular rice or pasta, in a cupboard, without any specific storage requirements, you’re much less likely to get caught short – nothing worse than a missing/stale item in the fridge when you’re desperate for a balanced and functional post-exercise meal.

The extremely low fat content of TORQ Orzo is a significant benefit too. Many high protein sources like red meat, nuts, seeds and dairy come with significant amounts of fat. We all need some fat, because vitamins A, D, E and K are dissolved within it, along with the Omega 3, 6 and 9 fatty acids, but as rule, we tend to get too much of it and its very calorie-rich. Athletes and physically active people should search for good functional fat sources which are rich in these essential nutrients and avoid unnecessary ‘incidental’ fat, because it slows digestion and from a functional perspective, doesn’t help the body to recover and perform.

The low-fat nature of TORQ Orzo can be taken advantage of, because lean recipes are quickly absorbed into the blood allowing nutrients to reach their destinations promptly. It also takes the pressure off when choosing other nutrients to combine with your Orzo, because starting with a low-fat protein source will always give you a greater variety of sauce options, including ones which may be slightly richer than you’d usually choose.

TORQ Orzo for low carbohydrate training or ‘Training Low’: There are specific times when serious athletes may benefit from performing carefully controlled scheduled training sessions whilst internal glycogen stores are low and exogenous carbohydrate (energy products) aren’t consumed during exercise. This is a concept called ‘Training Low’. For more information on how this kind of training should feature in your own schedule, please take the time to read this article:

Fasted Training or ‘Training Low.’

If you have any questions at all relating to this product, training low and your physical performance, please get in touch by emailing us at equiries@torqfitness.co.uk or phone 0344 332 0852.

TORQ Fusilli, whilst being a high protein product is also a low carbohydrate product which, along with managing other aspects of the diet, can help with the management of diabetes and health for certain populations. For further comprehensive discussion in this area, please take a look through the tabs at the bottom of the following page:

www.torqfitness.co.uk/product-category/nutrition/diabetes-products

If you have any further questions on diabetes and health, please don’t hesitate in contacting us at enquiries@torqfitness.co.uk or on 0344 332 0852.

We have taken the time to search the internet for some healthy vegetarian recipes into which our Protein Orzo or Fusilli can be added or exchanged for ‘some’ of the regular pasta or rice (or in the case of the first recipe, couscous) already in the recipe. We’re sure you could find more by searching yourself and apply the principle of swapping carbs for protein, but as well as getting some inspiration from our selections, we have also reverse-engineered the nutritionals on the recipes listed to give you a precise serving size that will deliver the golden 20g and 25g of protein you need.

Recipes Explained: Each recipe can be found at the external link provided in each of the introductions below. These aren’t TORQ’s recipes – they’re recipes created by leading names in the ‘recipe business’ – all we’ve done is adapted them and recalculated the nutritional data to help you in your quest to feed your body the correct amount of protein. The nutritional table for each recipe shows the amount of protein, carbohydrate and fat in each recipe and also a serving size that will deliver precisely 20g or 25g of protein.

You will note that we have suggested simple adaptations to the recipes, which involves swapping out some or all of the rice or pasta within the recipes with TORQ Orzo or TORQ Fusilli. The higher the % of the TORQ ingredients, the higher the protein content and the smaller the serving required to deliver 20g or 25g of protein. This means that like TORQ’s SNAQ Meals, the recipes can be adapted according to your specific needs. For instance, if you are wanting a substantial meal for lunch or dinner, you probably wouldn’t need to add any TORQ ingredients at all, but if you would like a small ‘snack’ serving size mid morning or mid afternoon, the versions of the recipe containing TORQ ingredients will reduce the bulk and overall calories of the meal whilst still delivering the essential 20g-25g of protein required. Where the rice or pasta is swapped out for 100% TORQ ingredients, the serving sizes are very small.

As a suggestion, you could make up a large batch of one of the recipes and weigh out individual portions to put in the freezer knowing that each portion contains 20-25g of protein. Even if you round the weights of the portions up or down to an easy number to work with, you should be able to confidently get it to sit within the 20-25g protein range. Of course, remember that if you really want convenience, take a look at our SNAQ range, which essentially offer the same concept.

BLACK BEAN AND CORN SALAD

This beautiful dish is perfect for hot summer days or as an easy ‘on the go’ meal all year round. The recipe is available from Hurry Up Food and as discussed above, the recipe can be adapted to boost its protein content by swapping out some or all of the couscous for TORQ Orzo.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Orzo. 

With this recipe, swap Couscous for TORQ Orzo.

SPINACH, SWEET POTATO AND LENTAL DAHL

Perfect for lunch and dinner, a light meal with a high protein content and a tad of spice is one way to reward yourself after a hard training session. From BBC Good Food you can further increase the protein content of this meal by replacing some or all of the red lentils with TORQ Orzo.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Orzo.

With this recipe, swap Red Lentils for TORQ Orzo.

PASTA SALAD WITH BOCCONCINI, CAPERS AND TOMATOES

With only a few ingredients this recipe from Olive Magazine makes a flavour-rich, fresh meal with plenty of vegetables to support your (at least) 5 a day target. This time, to increase the protein component of this meal you can replace some or all of the standard fusilli with TORQ Fusilli.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Fusilli.

With this recipe, swap the standard fusilli for TORQ Fusilli.

LAZY SUMMER PASTA SALAD

You can enjoy this light and summery pasta salad from BBC Good Food either hot or cold, which makes it perfect for a snack or a lunch alike. By swapping some or all of the standard fusilli for TORQ Fusilli, you can increase the protein ratio significantly. With 100% TORQ Fusilli, you can achieve 20g of protein in a 70g portion.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Fusilli.

With this recipe, swap the standard fusilli for TORQ Fusilli.

TOMATO, & MEDITERRANEAN RISOTTO

A risotto is a fantastic way to carb load before a long endurance event or race, yet this delicious vegetarian recipe from Wallflower Kitchen contains very little protein, which makes swapping some of the risotto rice out for TORQ Orzo essential. The native recipe would require you to eat over 1kg of food to achieve 20g of protein! Note that even swapping 25% of the rice in this recipe for TORQ Orzo will reduce the portion size significantly.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Orzo.

With this recipe, swap Risotto Rice for TORQ Orzo.

LEEK LEMON & WHITE BEAN ORZO

Rich in in micronutrients this gorgeous recipe incorporates the delicate flavours of leek and the sharpness of lemon to produce a flavourful and balanced dish. You can find this recipe at Delicious Magazine and can swap-out some or all of the regular orzo in the recipe for TORQ Orzo.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Orzo.

With this recipe, swap Regular Orzo for TORQ Orzo.

MIXED BEAN AND RICE BURRITO

High carb and high protein! It’s the perfect post exercise recovery meal after endurance exercise! This recipe from BBC Food  combines foods that are naturally rich in carbohydrate and well as forming complete protein with the mixture of pulses and grains. You can enrich the protein profile significantly however by trading some of the long grain rice for TORQ Orzo.

Macronutrient table for the recipe based on the original recipe, 25%, 50% and 100% of TORQ Orzo. 

With this recipe, swap Long Grain Rice for TORQ Orzo.

These recipes originally featured in our article Protein, Performance & 20-25g Protein Recipes. Please click HERE to read the full article.

Ingredients: Vegetable Proteins (Soya, Pea), Durum Wheat Semolina, Egg White Powder, Algae Extracts (Sodium Alginate), Amino Acids (L-Methionine, L-Threonine).

Protein Content: 60%

Amino Acid Profile (%): Cysteine 0.98, Aspartic A 6.58, Proline 6.58, Methionine 1.4, Threonine 2.54, Serine 3.39, Glutamic A 11.34, Glycine 2.5, Alanine 2.78, Valine 3.16, Isoleucine 2.93, Leucine 4.86, Tyrosine 2.29, Phenylalanine 3.34, Lysine 3.68, Histidine 1.51, Arginine 4.27, Tryptophan 0.8

No Colours // No Flavours // No Preservatives // Suitable for Vegetarians

Allergy Information: Please see ingredients in bold. Contains Gluten. Contains Soya. Contains Egg.

Once cooked, refrigerate and consume within 48 hours.

If you have any questions about this product or any other on this website, please don’t hesitate in contacting us at enquiries@torqfitness.co.uk or on 0344 332 0852.