By Becca Jones
What to eat after working out
Do you often feel very hungry after working out, especially if it is an intensive HIIT session. What are the best foods for our bodies at this point and what will satisfy that sometimes persistent hunger?
The main principle here is to listen to your body. You WILL need to replenish what you have lost during the work-out and your body will be craving carbohydrates and protein. It is good to feel and acknowledge your hunger and to make good choices about how to respond to it.
Try not to reach for quick sweet, salty, or processed snacks. It is best to invest time and energy into a healthy meal – this will help you not to keep snacking. Choose wholegrain, unprocessed carbs along with lots of protein as this will fill you up for longer.
If you do want or need snacks before or after working out, try one of these below, as they include healthy carbs and protein:
· hummus on oat cakes
· peanut butter & banana on wholemeal or sourdough toast
· omelette with avocado
· baked sweet potato with black beans and cheese
· a handful of almonds and dark chocolate
· yoghurt and fruit with some almonds or granola sprinkled on top
· grilled chicken or salmon
· roast vegetables
· tuna or mackerel on toast
· cheese on crackers
If you have trouble with craving sugary foods, give me a shout – I’m happy to help.
Here is a nice quick post-workout recipe from Taste of Home. It includes healthy carbs, fresh unprocessed ingredients and protein. You could replace the egg with chicken or salmon if you prefer:
Ingredients:
1 tablespoon oil
2 medium carrots, julienned
1 medium courgette, julienned
1/2 cup sliced baby portobello mushrooms
1 cup bean sprouts
1 cup fresh baby spinach
1 tablespoon water
1 tablespoon low-salt soy sauce
1 tablespoon chilli sauce
4 large eggs
3 cups hot cooked brown rice
1 teaspoon sesame oil
Directions -
1. In a large skillet, heat oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chilli sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
2. Place 2-3 in. of water in a large skillet with high sides. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
3. Cook, uncovered, 3-5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
4. Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg
Enjoy! Let me know how you get on by tagging #WFCBeccaBlog in your socials :-)
See you soon,
Becca x