What should I eat after my workout

0
12

Hey guys!

Have you ever wondered…

“What should I eat after my workout?”

It’s actually not too complicated. All you want is for your meal to have some protein for muscle repair and some carbs to replenish the sugars you burned. You don’t want too much fat or fiber at this meal, but you definitely want some in your other meals during the day.

And WHEN should you eat your meal? The “magic window” is within the 30 minutes right after you finish your workout. This is optimal. But any where within the half hour or the hour should is pretty good. If you’re limited on time or your gym is far from your home, you have 2 options:

  1. Pre-make your meals a head of time and bring em with you to the gym in some tupperware.
  2. If you’ve got even less time, just throw all the ingredients in a bag (skip the cooking) and eat it caveman style after your workout!

#2 isn’t exactly the most beautiful thing in the world, but ya know, it gets the job done!! Here are 3 SUPER delicious post workout meals that are SOOOO EASY to make. Plus, they taste amazing. Forget chicken and broc. This is the next level of culinary fitness!

#1. BAKED APPLES AND GREEK YOGURT

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

  • 1 large apple, peeled and sliced thin
  • 2 teaspoons granulated sweetener, honey or maple syrup
  • 1/2 teaspoon cinnamon
  • 3/4 cup vanilla Greek yogurt (or yogurt of choice)
  • 1 tablespoon chopped walnuts or pecans (optional)

Method:

  1. Place apples in a bowl, mug or Mason jar and sprinkle with sweetener and cinnamon.
  2. Cover with plastic wrap and microwave for 2 minutes. Carefully remove wrap, top with yogurt, and serve.

Nutrition Info:

Calories: 274 | Protein: 18g | Fat: 5g | Net Carbs: 37g | Fiber: 6g

#2. BANANA CHEESECAKE PUDDING

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Ingredients:

  • 1/2 cup low-fat cottage cheese
  • 1/2 ripe medium banana
  • 2 tablespoons granola
  • 1 teaspoon honey (or stevia to taste)
  • 1 teaspoon coconut flakes (optional)

Method:

  1. Add the cottage cheese and banana to a small food processor or mini blender.
  2. Process until smooth. Stir in sweetener. Top with granola, coconut, if using, and serve.
  3. If desired, stir sweetener into the purée. Drop granola into the bottom of 2 Popsicle molds, fill with cottage cheese mixture and add a few more granola pieces. Freeze overnight in Popsicle molds for a true “grab and go” post-workout meal.

Nutrition Info:

Calories: 221 | Protein: 14g | Fat: 5g | Net Carbs: 33g | Fiber: 4g

#3 VEGAN CRUNCH CAKES

Yield: 1 serving

Serving Size: 2 cakes

Prep Time: 5 min

Ingredients:

  • 2 rice cakes
  • 2 tablespoons almond butter
  • 1/2 cup raspberries or sliced strawberries

Method:

  1. Spread one tablespoon of almond butter on each rice cake
  2. Top with berries, and serve.

Nutrition Info:

Calories: 292 | Protein: 9g | Fat: 19g | Net Carbs: 20g | Fiber: 8g

OK, I can’t even choose right now. All look so good. Which one would you like to devour post-workout!!?

source:blogilates.com

LEAVE A REPLY