Physical activity should go hand in hand with a well-balanced diet. Here are some proven recipes that will help you replenish nutrients after strenuous training!
For athletes a well-prepared, healthy meal rich in necessary minerals is essential. The body needs to replenish calories, carbohydrates, protein and vitamins after exercise. All these components can be provided by small post-workout snacks. A full, large meal should not be eaten until two hours after training, so smaller portions will immediately replenish lost nutrients and give you energy for the rest of the day.
Healthy, dietetic and self-prepared snacks will also help with weight control and allow the body to recover much faster. Additionally, these types of meals are quick to prepare and use your favorite fruits and vegetables. Each of the suggested recipes can be tailored to your taste and individual preferences.
A drink that supports muscle building. It can be prepared on the basis of milk, natural yogurt or buttermilk. For people with lactose intolerance, plant-based dairy remains, which is equally rich in necessary components, such as magnesium or calcium. Anyone can add their favorite fresh fruit to the smoothie or use frozen stocks of seasonal fruit. For a good dose of protein, it’s a good idea to add a teaspoon of synthetic protein, which is high in needed minerals.
In addition to nutrients, it’s also useful to replenish your energy stores after a workout. Coffee, which is rich in caffeine, can be helpful. Add a teaspoon of flavored protein and liquid chocolate to cooled coffee. If you fancy an iced version, it’s a good idea to throw in a few ice cubes as well.
A solid dose of protein and carbohydrates can also be provided by yogurt. This one is prepared from low-fat Greek yogurt, half a glass of your favorite fruit and a vanilla stick. The probiotics in Greek yogurt are definitely more concentrated than those found in natural yogurt.
You might think that the only fruit that goes well with peanut butter is banana. But it turns out that you can get an equally tasty combination with apple. A quick snack is sliced slices of the fruit with a spoonful of peanut butter on top.
For people who do not have time to prepare any meal, it is recommended to eat a packet of dried fruit. Such a snack provides the body with a lot of potassium, magnesium and calcium. Dried fruits can also be replaced with your favorite nuts or nuts.
Cottage cheese with honey
A combination of protein and sweetness. Add a teaspoon of honey, cinnamon and cereal to a glass of lean cottage cheese or cheese. A light snack will perfectly complement the effort to burn fat during training.
A small salad is a great idea for a quick meal after training. Add chopped celery, olive oil and grapes to 100 grams of smoked salmon.
A suggestion for people who have a free moment to prepare a meal and like to test new recipes. The mixture for muffins is made of two eggs, grated cheese and bacon slices. The mixture is poured into muffin tins and baked until the eggs are set. You can make your own dish and add more vegetables to the recipe or swap the bacon for tuna or finely chopped smoked sausage.
Pita and hummus
A Greek snack perfect both before and after a workout. The bread is layered with hummus, preferably homemade. You can also add fresh vegetables to the sandwiches, such as cucumber slices or carrots.
Rice with peanut butter
Add a tablespoon of peanut butter, cinnamon and your favorite nuts or nuts to a bag of cooked rice.
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