Category Archives: Post Workout Fuel

Great Post Workout Meals

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Post-Workout-Meal

Here is a list of great post work out meals:

Toasted whole wheat bagel with almond butter

Whole-wheat bagels are dense in calories and complex carbs, while almond butter is chalk-full of essential minerals like potassium, an electrolyte responsible for maintaining muscle contractions. Although fats should generally be avoided following exercise (since they slow absorption of other nutrients), monounsaturated fats like those found in almond butter are helpful in maintaining testosterone, a hormone essential to protein synthesis.

Hummus on a whole-grain pita

Made from chickpeas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.

Fruit smoothie

Liquid meals are easily digested, quickly absorbed and, most of all, convenient. To get the most out of your smoothie, blend together some whey protein, yogurt, skim or soy milk, a few high-GI fruits, like mangos and melons, and some bananas for their plentiful potassium.

Cereal and skim milk

Whole-grain cereals are now loaded with protein, carbs, and other important vitamins and minerals while milk is an easily digestible and complete source of both casein and whey protein.

Tuna and whole-wheat crackers

Tuna and whole wheat crackers are another great post-workout snack for men on the move. Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. On the flip side, crackers are a crunchy source of energizing carbs. If you can, skip the mayo and opt for some fresh lemon juice, olive oil and a little mustard instead.

Chicken stir-fry

Chicken is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism. And although brown rice is generally a healthier option than white, after a workout, you actually want to switch to foods with a high glycemic index (GI). These foods will replenish your muscles with glucose more rapidly, so try pairing your stir-fry with white rice instead of brown. Add steamed veggies for additional flavor and nutrients.

Egg white and spinach omelet

Egg protein is considered to be the most readily utilizable protein with the highest biological value of all whole foods. This means that the protein in eggs is used most efficiently for growth by the body. As one of the most alkaline foods, spinach is loaded with iron and phytoecdysteroids, a form of plant steroids which have recently been shown to speed human muscle growth. So mix up some egg whites, milk and spinach, and make yourself an omelet.

Salmon, mashed potatoes and salad

Like tuna, salmon is another nutritionally powerful fish packed full of protein and omega-3s. Pairing salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a hearty serving of glucose-giving carbs.

Dried fruits and nuts

You’ll get a healthy dose of protein from your nuts, plus you’ll get a quick injection of simple carbohydrates from your dried fruits. Simple carbs are easy to digest and will replenish your muscle glycogen quicker than complex carbs, making this simple snack a top post-workout food.

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Workout Nutrition

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Natural Ripped

If you exercise at night, high GI carbohydrate-rich foods like rice, a bagel or potato are ideal as they are quickly digested and can also help promote sleep.

For good post-exercise dinners, try: Rice (try quick cooking rice pouches – pre-cooked rice that needs just 90 seconds in the microwave to heat) with simple stir-fried chicken breast and some vegies, or Microwave a potato in it’s jacket and add some tuna, corn and chopped red capsicum, or A bowl of rice bubbles with milk and a few berries will even do the trick!

If you work out during the day, for example in your lunch break, the same carb/protein principles apply, but at this time of day, try low GI, higher fibre carbohydrate-rich foods to give you longer lasting energy throughout the afternoon, like:

I have this as my post meal:

Wholegrain sandwich or wrap with tuna, chicken or egg plus salad (dark green leaves like rocket or cos lettuce with beetroot and grated carrot) plus fruit – good choices include oranges, mango, apples, berries Sushi rolls plus a side salad Low GI rice or pasta salad (avoid creamy sauces) containing chicken, legumes, fish and roasted vegetable.

If it’s between meal times and you just need a replenishing snack, try:

I have this as my pre workout meal:

Dried fruits with nuts (carbs plus protein plus healthy fats for filling power) or a dried fruit and nut bar A breakfast bar or muesli bar with a piece of fruit and a handful of nuts Flavored low fat milk or a fruit smoothie – these provide extra fluid as well as carbohydrate and protein A tub of yogurt with chopped fruit or some berries

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Foods That Build Muscle

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foodstobuildmuscle

Eating a balanced diet will quickly put you on the right path to building your muscles. Nature has provided all the food that build muscle and it is not necessary to consume extra protein powders or supplements.

Lean meats, wild salmon, eggs, dairy and nuts are important sources of protein and energy. Nuts such as almonds, macadamias, peanuts, and pistachios provide unsaturated fat, protein, vitamin and minerals. Low-fat dairy is also a good source of Vitamin B12, phosphorus, riboflavin and selenium for keeping your bones strong.

Carbohydrates are the fuel for your body to have the energy to exercise. Include plenty of high fiber cereals, whole-wheat breads, pastas and tortillas, brown or wild rice, barley, beans, oat bran, quinoa, sweet potatoes and yams in your diet.

Fruits and vegetables are also excellent sources of nutrients and complex carbohydrates. They are low in calories and full of vitamins, minerals, antioxidants and phytochemicals. Make sure to eat lots of apples, asparagus, avocados, bananas, bell peppers, blueberries, broccoli, brussels sprouts, cauliflower, celery, cucumbers, garlic, grapes, green peppers, kiwis, mangos, onions, oranges, pineapples, raspberries, red peppers, spinach, strawberries, string beans, tangerines, tomatoes, zucchini.

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