8+1 alternatives for post-workout meals
You are finished with your hardcore training, you drank your post-workout shake and you are already at home, so you have to eat solid food. If you have no idea what to eat, or if you find your regular meal boring, then listen carefully, we'll kickstart your fantasy!
After every hard workout our amino acid and glycogen levels are depleted, so we have to reload them. You probably already know (and if not, well, practice makes perfect) that muscles don't grow and during training, they grow and evolve in the renegeration period, mostly overnight.
When you train, you cause micro tears in the muscle fibres, so it is not a surprise that they are desperately looking for nutrients, amino acids. After every workout a so-called anabolic window opens in your body which lets nutrients flow into the muscles like crazy, and it remains open for about 60 minutes. Do you wish to capitalize on it?
Then you need fast absorbing proteins and carbohydrates as soon as possible in a pretty high dosage. You should take in at about 1.5 to grams of carbs per bodyweight in the first two hours after your weight training (you can count in the nutrients in your protein shake too).
As you can see the proein shake only solves half of the problem, a regular shake absorbs fully in about 30 minutes in your body, so you can and have to eat again after this. Chicken breast and rice is boring as hell – unless you spice it up with something that is not allowed at all in a strict diet – so it's time for you to try out something new and exciting!
1) Gundel pancake a'la Builder
If you love pancakes, schedule your pancake-eating habits to the short time when anabolic window is wide open. Our Gundel pancake contains a lot of valuable, both fast and slow absorbing proteins and carbohydrates, which is perfect for your starving muscles. With this meal you can take advantage from the anabolic windows and you let amino acids flow into the right place hours after your workout.
Main ingredients: cereal; eggs; whey protein (preferably vanilla flavored), for example 100% Whey; low-fat cocoa powder,; coconut oil
Read here about how to make this recipe, but you should know that you can play a little bit with the quantities written in the article. Instead of cereals you can use whole grain Graham flour too. Important to note: avoid saturated fats when the anabolic window is open, because they slow down the digestion of nutrients, this is why you must cook with coconut oil.
2) Beef and Squash pasta with Marinara
After a hard workout it's great to have creatine in your meal, which replenishes your explosive energy stores. We are all aware of the fact that beef contains creatine, this makes beef the perfect choice for a post-workout meal. This recipe is super easy to make, and for your minimal efforts you get a meal with full value.
Main ingredients: minced beef, butternut squash, whole meat durum pasta, marinara sauce
How to make: Cook up the beef meat with some salt and pepper. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add some of your favorite marinara sauce.
3) Tortilla sandwich
Main ingredients: whole grain tortilla, turkey breast, brown rice, beans, salad, low-fat sour cream
Let me trust the recipe this time to your imagination and creativity. You most certainly been to a mexican restaurant before, so you saw how tortilla is made. You are aready aware of the ingredients, so go for it!
4) Eggs with toast
Main ingredients: whole wheat bread, whole eggs, tomatoes, avocado
Who said that you can only eat eggs for breakfast? You can serve them as you like: scrambled, poached, or hard-boiled. Take my advice, and do not start to cook hard bioled eggs, because the process can easily take up to 20-30 minutes and you will surely miss that heavenly anabolic window if you spend that much time in the kitchen. Of course you can still prepare hard boiled eggs hours before your workout. Problem solved!
Do not toss out egg yolks as they are rich in proteins, vitamin A, phosphorus, iron, zinc and vitamin D. Yes, they also contain fats, and this is why you should not eat more than 4 egg yolks a day. Add avocado and tomato separately, bon appetit!
5) Tuna wrap
This recipe was already featured in Builder Gastro, and here we are digging it out again, because this meal is just perfect to have after any type of workout. Why is tuna good for you? Let me tell you in one phrase: Omega-3!
Here's how to make it:
6) Turkey ragout with sweet potato
Sweet potato contains a lot of fibres, which is not only good for your muscles but your health too. It substitutes rice perfectly, but beware: it also contains sugar, also known as fast absorbing carbohydrates, but this is exactly why we recommend its consuption in this article.
Main ingredients: minced turkey meat, sweet potato, onions, pepper, coconut oil
You can find the recipe on this on this link.
7) Salmon steak with roasted vegetables and couscous
Now you are probably tired of reading, so I am not going to torture you any longer. Take a look at the videon and find out how to make the salmon steak with couscous:
8) Chicken breast in cheese and broccoli sauce
This is a real bulking food, a perfect choice after a workout. You need an oven in order to make it, though:
8+1: Jumbo Professional
Although solid food almost always beats supplements (except when the body needs nutrients ASAP, like in the morning and after a workout), there always comes a time when you simply don't have the time and the resources to cook or to wwait for an ordered food. This is when supplements can help you. Drinking one serving from your protein/mass gainer supplement will definetely help you out in case of emergency.
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