Regardless of whether you are a strength or strength athlete, regeneration is an essential element. During training, you strain your muscles, making them stronger. Feeling of stiffness and pain can last even for a few days, which can significantly reduce the ability to restart the exercise and get even better results. Active regeneration techniques are important, but nutrition after training can make a big difference in performance.
What to eat after training?
The quality of food consumed after training is crucial. In order to optimize the results, you need to supplement the amino acids and glycogen lost during exercise. Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a fast dose of protein and carbohydrates. We present 6 perfect post-workout meals that taste great and are extremely effective.
1. Protein pancakes
Mix 4 proteins, 1 cup of oatmeal, 1 of cottage cheese, 1/8 teaspoon of baking powder and 1 teaspoon of vanilla extract. Sauté on a medium-high heat or low heat frying pan until the bubbles disappear and then invert and fry another 30-60 seconds. Top with fresh berries or banana slices.
These pancakes will provide an average amount of protein without a ton of carbohydrates. A perfect meal for those who want to keep muscle tissue during reduction. Medium and slow digestion of protein helps to maintain a steady flow of amino acids into the body.
Calories 421 | Protein 51 g | Fat 6 g| Carbohydrates 39 g
2. Beef with pumpkin and marinara sauce
A meal for those who want to satisfy a big hunger after training. Fry 250 g of lean beef seasoned with salt and pepper. Lift the pumpkin and cut into cubes. Add to beef and fry together. Then fill with water and cook for 30-45 minutes until they are soft. If the water evaporates, add a little bit so that nothing burns. Mix them in a pan with 250 g of marinara sauce.
If you train hard to increase your muscle mass, you certainly feel a lot more appetite. Creatine contained in beef will supplement energy supplies and the amount of fat needed. Thanks to this you will also provide the right amount of calories. The stickiness of the pumpkin makes the dish digested slowly, which will keep the feeling of satiety longer.
Calories 628 | Protein 70 g | Fat 18 g | Carbohydrates 38 g
3. Tuna with whole grain bread
Add 1 slice of whole grain bread to the can of salad tuna. Add pepper, a little extra virgin olive oil, mustard and sliced pickles to taste.
This meal is ideal for take-away meals for working people, for a lunch break at work or for those who have to endure a long way home from the gym. It is also a simple and cheap meal. The bread will provide the necessary carbohydrates and help direct the insulin level jump so that the nutrients go straight to the muscles.
Calories 379 | Protein 41 g | Fat 13 g | Carbohydrates 24 g
4. High protein oatmeal
1 cup of oatmeal combine with 1-2 scoops of your favorite protein supplement, 1 cup of frozen or dried fruit and almonds. Add 1 cup of water or skim milk and leave in the fridge overnight. For better taste add cinnamon or stevia.
Another very convenient meal perfect for morning workouts. Oats and whey have always been in the gym, but they are often bland and bad. By adding some fruit, a natural sweetener and almonds, you can get a whole new flavor. The balance of carbohydrates and protein make this dish perfect for those who want to build muscle mass, as well as those that are on reduction.
Calories 422 | Protein 31 g | Fat 12.5 g | Carbohydrates 48 g
5. Scrambled eggs
Mix four whole eggs with two proteins. Add one chopped vegetable. Spinach, onions, mushrooms and red peppers fit perfectly. To provide the body with more protein, add diced ham or bacon. If you need (or want) more carbohydrates, add some fresh fruit on the plate.
Ordinary proteins are too boring to constantly force a meal with high content. Especially when you’ve had enough of this type of food. Egg yolks provide the body with extra omega-3 fats, vitamins and minerals. They also taste great with bacon and increase the nutritional value and texture in combination with vegetables. There is no better dish after training than eggs. In addition, they are ideal for people on low-calorie diets and small amounts of carbohydrates who need protein to maintain muscle mass and to reduce hunger.
Calories 520 | Protein 37 g | Fat 23 g | Carbohydrates 29 g
6. Chicken with sweet potatoes (sweet potatoes)
Make a big chicken breast (about 250 g) and cut into a frying pan. Add about 120 g of diced sweet potato, 1/2 sliced ??apple, cinnamon, salt and pepper to taste. You can do more and keep it in the fridge to have something fast throughout the week.
Chicken and sweet potatoes are great regenerative products. Sweet potatoes are a great source of carbohydrates that are slowly digested in the body. Thanks to this, they maintain a high level of energy and control over insulin, which nourishes muscles without creating fat stores
Calories 300 | Protein 51 g | 5 g Fat | Carbohydrates 30 g