Best Post Workout Meal ideas

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This is a question I get asked often! Many people believe that because they have just done a workout, they can ‘reward’ themselves by having pizza, ice cream, more chocolate etc. Snacking on the wrong foods can undo all your hard work….

Indulging in some naughty snacks now and again won’t be a deal breaker once you achieve your fitness goals. So train hard, eat right and enjoy faster results.
Did you know good fats such as coconut oil, avocado, olives and nut butters can assist in fat loss? The same applies with good carbs such as sweet potatoes, pumpkin, brown rice, steel cut oats and fruits. So a balanced snack that includes good fats, good carbs and protein are your new BFF’s when it comes to re-shaping your body, toning up and getting fitter!!

Now that you know about eating good fat and carbs to stay lean, you need to think protein first. Your body needs protein for muscle repair and recovery. You should have this within 30-60mins of training. Protein, good fats and good carbs should be eaten at every meal (including snacks), not just after you have worked out. I will be going into more detail about the importance of all these aspects in another blog.
No matter what time of day you train, the principles are the same. The time of day will affect how much you have!

Here are my Top 5 Foods to have after your workout:
  1. Eggs – packed full of protein goodness, eggs can be eaten at any time of day, as part of a meal or great as a snack! Eggs have about 6.3gms of protein in each one! The RDA recommended levels of protein is between 0.8-1.8grams per kg of body weight (0.8gms if you aren’t active, 1.3gram if you are active or pregnant and 1.8gms if you are in training and very active.
  2. Hummus – especially great for vegetarians, or just to have a meat free option, it’s easy to prepare and it contains both protein and good carbs. This is best served with some celery, carrot or cucumber sticks, or even a few rice crackers.
  3. Salmon – full of protein, but is also full of omega 3 oils, which is great for your joints, muscle repair and to aid digestion. Don’t be afraid to have some salmon for breakfast or even as a snack!
  4. Quinoa – There are so many great things about this little baby. If you haven’t heard of it before, it is pronounced Keen-Wah and can be found in Supermarkets and Health Food Stores.  In just 1 cup of cooked quinoa you get 8gms of protein. But it’s also packed full of fibre, magnesium, calcium, iron, potassium, zinc, folate & more. It is easy to prepare and you can dress it up with anything – have it for breakfast, snack, lunch or dinner! It is a healthier alternative to cous cous or brown rice.
  5. Nuts & Seeds – if you need something on the run, or want to add a bit of crunch to your salad – grab a small handful of mixed nuts and seeds – full of protein and good fats! Just make sure they are raw, no added salt! Almonds, walnuts, pecans, brazils are my favourite!
 
One of my all time protein & good fat packed snacks, is so easy to prepare and you can take it anywhere.
All you need is a small container to put it in.

Just add the following and shake:
  • Small handful of mixed nuts – cashews, walnuts, pecans, almonds – no more than 1-2 of each nut
  • Small handful/pinch of seeds – pumpkin and sunflower
  • Small handful of mixed berries. Frozen are fine if you are taking it on the run. Blueberries are great – full of antioxidants!
  • Small pinch of coconut
  • A few goji berries and a sprinkle of cinnamon

Don’t forget to hydrate hydrate hydrate!
2-3 Litres of water a day as a minimum! And of course give it 100% at each workout session!

Yours in great health
PowerTrain Sports

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