Do you like to eat before or after your workout? Opinion varies as to which is the 'best' option, but most people will eat when it suits them best individual. However, eating after a workout is vital as the right type of food can help your muscles to recover and rebuild glycogen stores.
The benefits of eating after your workout include;
- Decreased muscle protein breakdown
- Increased muscle protein synthesis (growth)
- Restored glycogen stores
- Enhanced recovery
OK, so what should I eat to get all of these benefits?
Protein, Carbs and Fat
Micronutrients, which are protein, carbs and fat and a right balance between these. Joe Wicks, otherwise known as 'The Body Coach' is big on micronutrients and he advocates a combination of exercise and the right foods to help you gain your ideal body or just shed a few pounds!
Protein helps repair and build muscle – This food group includes animal or plant-based protein powder. Eggs, Greek Yogurt, Cottage Cheese, Salmon, Chicken, Protein bars and Tuna.
Carbohydrates will help with recovery and re-stock your body's glycogen store – This food group includes; Sweet potato, chocolate milk, Quinoa, Fruits ( pineapple, berries, banana, kiwi), Rice cakes, Rice, Oatmeal, Potatoes, Pasta, Dark, green leafy vegetables
Fat, to help you feel fuller longer – This food group includes; Avacodo, Nuts, Nut butters, Trail Mix (dried fruit and nuts)
You should aim for a Ratio 3:1 (carbs to protein) to optimise your post work out meal. Here are a few simple examples of how to put your meals together, but you can find loads of tasty recipe suggestions online. http://www.healthline.com recommends;
- Grilled chicken with roast vegetables
- Salmon with sweet potato
- Tuna salad sandwich on whole-grain bread
- Oatmeal, why protein, banana and almonds
- Egg omelette with avocado spread on toast
Poke Bowl Receipe
We personally love a post workout Poke bowl, super quick, fresh, full of flavour and Instagram worthy why not give our favourite receipe a go for the ultimate summer salad.
- 3 limes, juiced
- 1 red chilli, deseeded and finely chopped
- 2 tbsp sesame oil
- 150g cooked king prawns
- 250g pouch mixed grains (or 250g cooked mixed grains)
- 1 ripe avocado, stoned and cubed
- 6 radishes, sliced
- 100g mango, peeled and diced
- 3 spring onions, sliced
- pinch sesame seeds, to serve (optional)
- Whisk the lime juice, chilli and oil together in a bowl. Season, add the prawns and leave to marinate for 10 mins.
- Meanwhile, tip the grains into a sieve and pour over hot water from the kettle to slightly soften them. Drain well.
- Divide the grains between two bowls. Top with the marinated prawns, avocado, radishes, mango and spring onions. Drizzle over any leftover marinade and serve the poke bowls with a sprinkle of sesame seeds, if you like. Tip – Not a fan of prawns? Try swapping them for fresh salmon instead.
Timing your post-workout meal
The timing of your post work out meal really matters. The 'ideal' time is 45 mins after exercise. My pilates instructor used to tell us that if we were going to eat chocolate or anything fattening to do it as soon as we got home….Choose a gym near home!
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Recipe from bbcgoodfood.com - Check out the website for more information.