What To Eat After Working Out: 6 Ideal Recipes
Nutrition should include glycogen and amino acids. Protein and carbohydrates are also important. It’s not uncommon for men to eat rice with chicken meat after working out and have a protein shake as a drink on their table. It’s not a bad option, but it’s monotonous.
We’ve put together six recipes to vary your diet and here are some suggestions for men who could do with a little extra variety.
1: Protein-based pancakes.
A good choice for anyone looking to build up beautiful muscles as quickly as possible.
They contain a fair amount of protein, 51 g of protein, a few 39 g of carbohydrates, and a minimum of 6 g of fat.
The calorie content of the dish: 421 kilocalories.
Mix half a cup of cottage cheese with the same amount of oat flakes. Add four egg whites, half a teaspoon of vanilla and 1/8 tsp of baking powder. Mix the contents until smooth. The batter should be poured onto a heated frying pan, forming pancakes of the desired size. Cook on a medium heat. Berries or fruit can be added to the cooked pancakes.
2. Beef with pumpkin
Enjoys excellent satiation after physical activity and does not overeat.
Calorie content: 628 kilocalories.
Protein 70g, carbohydrates 38g and fat 18g.
Roast or boil the beef. Add salt and pepper to the cooking water to taste. Cook the ripe diced pumpkin in the same way for 30 minutes. Next stir in the meat and pumpkin and stew in the pot until cooked. A sauce based on your favourite ingredients can be added as an accompaniment.
3. Tuna with crackers
This is a great meal option for those with little time to prepare. Tuna with crackers is also suitable for lunch at work.
Calorie content: 379 kilocalories.
The amount of protein is 41g, carbohydrates 24g and fat 13g.
Shred the wholemeal crackers so that they amount to half a cup. Mix the biscuits with a tin of tinned tuna. Add olive oil, pepper and finely diced pickles for an interesting touch of flavour and aroma. 4.
4. Protein-rich oatmeal flakes
Oatmeal is a great post-workout meal in the morning. It’s nourishing, satiating and tastes great too. Many bodybuilders prefer it as a breakfast or snack in the morning. Protein cereal is a versatile option for athletes – it’s perfect for those on a lean diet, as well as for athletes looking to build muscle.
Calorie count: 422 calories.
Carbohydrates: 48g, proteins: 31g and fats: 12.5g.
Mix half a capful of protein powder with half a cup of rolled oats. Add a handful of chopped almonds and fruit (dried or frozen). Cinnamon can be added to the dish if desired.
5. Scrambled eggs with vegetables
Scrambled eggs are an excellent source of protein and omega-3. They are also rich in vitamins and minerals. You can enhance the health benefits of eggs by adding vegetables or ham to the dish. This is a great option for those who stick to a diet diet and need a source of protein.
Calorie content: 520 kilocalories.
Protein 37g, carbohydrates 29g, fat 23g.
To prepare the dish, whisk four eggs and two extra whites. Add a cup of chopped vegetables and herbs to the mixture. Mushrooms and lean ham can also be added.
6. Potatoes with chicken
This dish is aromatic and tastes good. Potatoes are slow-digesting carbohydrates, which are good for muscle nutrition.
Calorie content: 300 kilocalories.
The amount of proteins is 51 g, carbohydrates 30 g, fats 5 g.
Dice up 200g of chicken breast, add some olive oil and put everything into a pan. Then add the potatoes and apples, also pre-cut into cubes. Add cinnamon, salt and pepper to taste. Add water and simmer gently. This dish can be prepared for several days and kept in the refrigerator.
The above dishes are an effective addition to an athlete’s diet. They are easy to prepare and the ingredients are available at almost any supermarket.
