What To Eat After Training

What To Eat After Training 
Following our workout, where we have given everything we have into the weights and cardio program were on, we now need to replenish the food supply that our bodies have burned.
However this process is just as important as the workout itself, important for both the development of the body, and also for the protection of our internal organs that proces our foods and distribute the nutrients to our bodies.

So what should we eat?
We are looking for foods that will help us to recover quickly, foods that will help our muscles break down, repair and grow (we will cover this in depth in Body Mechanics).
We want foods that we can consume with 60-90 minutes of finishing our workout, we are looking for a source of carbohydrate and protein foods like a glass of milk and a banana.

Some of you may consume supplements which are a great way to achieve this aim, however ’supplements’ by their very definition are meant to supplement foods which we cannot obtain naturally. So, before we run to grab the 10 kilo drum of carb loaded protien let’s see if there are foods that will give us the same nutrients via a balanced diet… naturally.

Here are ideal carbohydrates to refuel our bodies functions and aid muscle growth. Be adventurous, you don’t have to consume one type, mix and match, creating a variety of meals will help you maintain your goals, keeping you interested and excited about both your training plans and your eating habits.

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Create meals that contain the following ingredients, weights and measurements will vary depending on your size and training objectives. Apps such as ‘Loseit’ are a great way to measure the amounts you need to achieve your daily macros’ (Carb’s-Proteins-Fats):

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Carbohydrates
– crackers
– fruit (berries, bananas, apples etc.)
– oatmeal
– quinoa
– rice cakes
– sweet potatoes
– whole grain bread/cereal

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Protein
– cottage cheese
– eggs/egg whites
– Greek yogurt
– turkey or chicken
– salmon or tuna
– peanut butter
– protein shake (plant- or animal-based)
– tofu scramble

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Healthy fats
– avocado
– coconut oil
– flax seeds
– nut butters
– nuts

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