You’ve done the workout, burnt energy and fat, built muscle – and now you’re starving for something to eat. Don’t be tempted to stop at the shop and pick up just anything – there are foods which make for perfect meals after a workout! They help you with good energy, muscle, don’t add unnecessary weight, give your body the nutrition it needs – and taste delicious!
These foods are quick to cook so don’t be temped by a fast food fix on your drive home – even it it’s a salad! Which one is your favourite?
Cooked eggs are only 70 calories and 6.3 grams of protein – the two key ingredients for a post workout meal. Opt for scrambled eggs on avocado and granary bread, poached eggs with asparagus, or egg and tomato omelette – add paprika for that delicious taste of Spain!
Quinoa (keen-wah) is a healthy dose of carbs and is packed with protein, fibre, iron, copper, thiamin and vitamin B6. It’s also a great source of magnesium, phosphorus, manganese, and folate. Quinoa is easy and quick to prepare and can be added to salads or as a side dish with some seasoning for the perfect post workout meal.
Put that Lucozade down and grab a glass of freshly squeezed orange juice instead! Orange juice is packed with vitamin C and potassium which helps the body restore fluids after exercise. You can have orange juice on its own, or use it in fruit smoothies and salads.
Bananas are a great source of healthy carbs which are much needed post workout – bananas are high in potassium, and they act fast to restore your body’s levels of glycogen (which helps to rebuild damaged muscles). Add bananas to fruit smoothies and salads, or grill with a little stop of honey and cinnamon.
Bonus tip – bananas also work wonders when you have a sore head from one too many wines the night before!
Salmon contain plenty of protein and omega-3’s which help rebuild muscle post workout. Salmon is also an incredible brain food to you’ll be feeding your body and your mind! Keep it healthy by grilling, steaming, or even eating salmon raw (please make sure you get the freshest salmon available from the fishmonger for this!). Cooked salmon paired with quinoa, salad, broccoli or rice is simply delicious; and if you opt for raw salmon try making a poke bowl with salmon, edamame beans, rice, cucumber, radishes and a splash of lime/soy sauce.
Whole Grain Pitta and Hummus
Ok, so this one is a cheat you can grab from the supermarket – pitta is a carb which we all know is needed in your post workout meal, especially as this one is a slow releasing one which will keep you energy levels up, and hummus is high in both protein and carbs. Add a drizzle of lemon to your hummus pot and throw in some coriander and chillies for that extra kick! Quick and simple.
Sweet potatoes are a source of healthy carbs and contain vitamins and nutrients like B6, C, D, magnesium, and potassium. Roast them in the oven to add to salads, as a side dish, or have on their own with seasoning.