Last week’s article was on pre-workout sweet treats. Just as important as pre-workout meals are post-workout meals. Post-workout meals are consumed to help your body repair, replenish and recover. These meals should replenish muscle glycogen depleted during your workout, help muscles from breaking down, reduce cortisol levels, and help the body recover and stay energized.
The idea is to have 25 percent of your daily carbs pre-workout and 25 percent post-workout. The average person should keep their carbohydrates between 100-150 grams per day. As for pre- and post-workout protein intake, that should range between 20-30 grams for each meal. Daily protein intake for the average person is about 1.2 grams of protein per pound.
Orange Creamsicle: 1 scoop of vanilla protein and 1 cup of orange juice, 1 cup of ice.
All-in-one Shake: 1 scoop of protein powder, 1 cup of spinach, 1 cup mixed berries, 1 tsp of cocoa and 1 cup of ice, 1 cup water.
Banana Berry Shake: 1 scoop of protein powder, 1/2 banana, 1/2 cup of strawberries, 1 cup of ice, 1/2 cup of almond milk, 1/2 cup of water.
Apple Crisp Oats: 1/3 cup of oats, 1 scoop of vanilla protein powder, dash of cinnamon, 1/2 cup diced cooked apples, topped with 1 tablespoon of granola.
Omelet Sandwich: Two egg white omelet made with 1 cup of mixed veggies sandwiched between 2 slices of P28 bread, OR 4 egg whites and veggies with 2 pieces of whole wheat bread.
Protein Pancakes: Mix 1 scoop of protein powder, 1/4 cup pancake mix of your choice (I like buckwheat because it is easy to digest), dash of cinnamon, 1 Stevia packet, 3/4 cup of water.
There are several add-in options to pancakes!
Add 1/2 of a mashed ripe banana to your mix
Add 1/4 cup of apple sauce
Try Walden Farms pancake syrup. It has zero everything on the nutrition label.
Hurry Curry Chicken Wrap:
4-6 oz chopped chicken
1/4 cup plain Greek yogurt
1/4 teaspoon cumin powder
1/2 teaspoon curry powder
2 tbls of Dijon mustard
1/8 teaspoon cayenne pepper
Salt and pepper
Mix all ingredients
3’s: Salmon, sweet potato, spinach
White Rice Chicken Stir Fry: 1/2 cup white rice, stir fry veggies and fresh chopped chicken stir fried with Mrs. Dash teriyaki and a tbls of olive oil.
Mahi-mahi, 2 wraps, top with slaw and white sauce.
Taco white sauce:
1/4 cup of Greek yogurt
1/8 tsp of oregano
1/8 tsp of ground cumin
1/8 tsp of dried dill
1/2 tbls of lime juice
Salt and pepper to taste