We all invest too much sweat, time and effort into our workouts and practises to allow all that to go to waste. To obtain the maximum effect out of the workouts we have to learn how to eat properly after we have been exercising.
The scheme is simple: lean proteins + natural, unprocessed carbs + healthy fats.
Getting in a balanced amount of these three element after exercise can help you rebuild your muscle protein and glycogen stores, part of which get broken down and damaged during working out, and can also help stimulate growth of new muscles.
Proteins help repair and build muscles tissue, while carbs help with recovery. Try consuming both at the same time within 45-minutes after workout in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs. This will enhance glycogen storage and muscle protein synthesis. Adding reasonable amounts of fat to the scheme will only help you achieve maximum results more easily. Remember that not all fats are the same. Healthy, natural fats are beneficial for your health and metabolism. While they might slow down the absorption of your post-workout meal, they will not reduce its benefits and will in fact enhance performance during your next workout and also help you recover more quickly. So adding 20 grams of fat to those 40 grams of protein and 120 grams of carbs is a sensible choice.
The proteins, carbs and fats that we consume after exercise have to be picked carefully. They have to be natural, non-refined, non-processed whole foods that are easy to digest and absorb. Here is a useful list of foods to consume:
Natural plant-based protein powders (for example pumpkin protein powder, hemp protein, baobab powder, spirulina, brown rice protein isolate, etc.)
Eggs (chicken and quail)
Natural full-fat yogurt (preferably goat)
Brown rice cakes
Fresh or dried fruits
Whole wheat pasta
Leafy green vegetables
Nuts and nut butters
Natural, non-processed plant-based oils (coconut oil, olive oil, sesame oil, etc.)
Simple, balanced and delicious post-workout meals:
Brown rice cakes with mashed avocado and smoked salmon, drizzled with some fresh lemon and avocado oil.
Chia pudding (Try 2 Health App's Chocolate Chia Pudding)
Green smoothie with plant-based protein powder (Try 2 Health App's Green Praline; scroll down for the full recipe)
Grilled chicken with roasted vegetables (Try 2 Health App's Tender Chicken Breasts Marinated in Coconut Milk)
Baked salmon with sweet potato and quinoa (Try 2 Health App's Sesame-Salmon Kebab)
Apples, nut butter and yogurt/ cottage cheese (Try 2 Health App's A Healthy Snack)
Oats, berries, walnuts and carob powder, soaked in nut butter
Poached eggs on avocado-toast (Try 2 Health App's Baked Avocado)
And here are a few recipes for you, kindly offered by 2 Health App (download it now!!!):
Vegetarian Eggs Benedict
(per 1 serving)
3 organic eggs
1 small tomato
3 tsp. hummus
30 gr. hard goat cheese (or tofu if you’d like to skip the dairy)
1 tsp. of chia seeds
Some black pepper and some dried oregano, and basil
Fill a pot or a pan with 1/2 inch water, set over medium heat and bring to a simmer.
Lightly oil three poaching cups (egg poachers), crack an egg into each cup and put them into the water.
Sprinkle some black pepper and spices.
Cook them until the white is solid up to the edge of the yolk.
Take the poachers out of the water and carefully lift the egg out using a spoon. Slice the tomatoes in three circles. Thinly slice the cheese in three and put one piece on each tomato slice, as well as a tsp. of hummus.
Place the poached eggs on top and decorate with avocado, chia and some crumbled goat cheese.
Quinoa – Mixed Lentils Risotto
(per 2 servings)
1/2 cup mixed lentils
2 tbsp. extra-virgin olive oil
1 small yellow onion, diced
1 large carrot, diced (about 1⁄2 cup)
2 stalks celery (no leaves), diced (about 1 cup)
2⁄3 cup mixed dried fruit, diced
1 cup quinoa
1/2 cup coconut water
1 tbsp. organic gluten-free soy sauce
The juice of a large orange (about 1⁄4 cup, or 60ml)
1⁄2 cup pistachios
Some fresh mint, diced
Sea salt and freshly ground black pepper
Cook the quinoa and the lentils according to package directions. Drain, transfer to a large serving bowl and set aside to cool.
Meanwhile, place a large saucepan over medium heat and add the olive oil, onion, carrot, one-fourth of the celery (1 stalk, about ½ cup), ½ teaspoon salt, ¼ teaspoon pepper and the soy sauce. Sauté, stirring occasionally, until the vegetables are soft, 5 to 8 minutes.
Add the dried fruit and ½ cup of cold coconut water. Bring to a rolling boil. Stir in the quinoa and the lentils, remove from the heat, and cover for 5 minutes. Drizzle with the orange juice.
Stir in the pistachios and the remaining diced celery. Season with salt and pepper (you’ll need at least ¼ tsp. more salt)
Serve hot, warm, at room temperature or even cold as an appetizer or a salad.
150 ml coconut water
150 ml hazelnut-praline milk
The juice of a mandarin
The juice of ½ orange
1 cup spinach
1 tsp. coconut butter
1 tsp. baobab powder
1 tsp. mixed nuts butter
Toss all ingredients in the blender and blend well until frothy and homogeneous.
To learn more about what you should avoid eating after working out read SGMD (SUGAR, GLUTEN, MEAT and DAIRY): 4 THINGS TO AVOID.
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