Recipes for after your workout/training

Unsure about what to eat after working out/training? Is a banana enough? Is it better to train/workout without eating? Should recovery be solely done with a focus on protein? Today, we offer you a reminder of the main rules to follow concerning nutrition when you are active physically. Bonus: a couple of recipe ideas to make for after working out/training!

 

Before working out/training

Before starting your training/workout, you should fill up your energy reserves. So that digestion does not interfere with physical activity, it is recommended that you eat at least two hours prior to working out/training.

 

What to eat?

  • Complex carbohydrates (like pasta, rice or whole grain cereal)
  • Lean protein, for muscles (chicken, turkey, eggs…)
  • Fruits to hydrate and for their vitamins
  • Water and natural fruit juice

 

If you are going to train or workout right after a meal, think about eating something light, like a fruit and yogurt, or an energy bar and juice.

 

After training/working out

 

Replenish the principal nutrients that you need after playing sports or conducting any kind of physical activity.

 

  • Exercise and heat cause a greater loss of water. That is why the first thing to do is to drink some natural fruit juice, a smoothie or a milkshake to replenish the liquids and mineral salts lost.

 

  • Your muscles need proteins to recover after an effort, but try to not have them come solely from animal sources. You can get proteins from dairy, like cheese or yogurt if it is for a snack or light lunch, or from vegetables, lean meat or fish if it is for a main meal.

 

  • Carbohydrates are essential for replenishing glycogen stores. It is recommended to eat pasta, rice, cereal or potatoes. In addition to satiating yourself, you will avoid spikes of high blood sugar.

 

  • Avoid eating sugars. Glucose is important, but will cause you to be hungry again soon after.

 

  • Watch out for fats. In addition to making the food indigestible, it will give you too many calories. However, dry fruits are good and bring good fats to your heart.

 

 

Bonus: a couple of delicious and inescapable recipes for after your workout/training

 

  1. Rye bread toast with avocado puree.

On the avocado toast, you can add cherry tomatoes or scallion. The toast will provide cereals, proteins, good fats, omega 3 and vitamins A, B and C.

 

  1. Quinoa Paella, chicken and vegetables.

Cook the chicken as you like, same with the onions and the peppers. Cook the quinoa as you would rice. One portion of quinoa for every two portions of broth. The meal gives you complex carbohydrates, fibers, vitamins and minerals.

 

  1. Campagnarde salad.

The traditional campagnarde salad of potatoes, green pepper, chives, tomato and chopped lettuce, with a boiled egg or tuna for protein, vitamins and carbohydrates. It is a fresh meal and will be beneficial for your intestinal balance. In central Europe, it is eaten with mayonnaise or parsley.

 

  1. Salmon papillote.

Oily fish made papillote style is easy to make and very healthy. You can sprinkle parsley or add some pesto (made with basil, garlic, a pinch of parmesan and olive oil). You can also use trout, hake or tuna. You’ll receive plenty of proteins, vitamins, minerals and mono-unsaturated fats.

 

  1. Complete salad.

This salad is a complete dish and delicious. Toss arugula and lamb’s lettuce together, add cherry tomatoes, fresh cheese or feta and cubed cooked ham along with avocado and dry raisins. Season with balsamic vinegar from Modène (which you can have in a tiny bottle and add at the end). If you are vegetarian, replace the cheese and ham with tofu and add some quinoa or sunflower seeds. The salad will provide you with water, fibers, vitamins A and C, potassium, calcium, iron, carbohydrates and protein. Super simple!

 

To benefit from your favorite physical activity, create a healthy menu so you can recover quickly!

 

References:

  • Content validated by Dr. Trallero.
  • Vitonica.com. Josemi del Castillo. Lcdo. Sciences Activité Physique et Sport (CCAFYDE). Aliments à consommer après l’entraînement.
  • Revue Contigo Salud. Dra. Adriana Alvarado. Repas post-exercice.

5 recipes for light and easy-to-cook vegetarian dinner

How many times have we heard that dinner should be a light meal, eaten early? This allows you to go to bed having already digested all your food, avoiding interference with your sleep patterns, and means you won’t have consumed a load of calories that you’re not going to use. Today we’d like to show you some light and healthy vegetarian dinners that you’re sure to love.

 

Vegan diet

This is more than just a diet. It’s a lifestyle in which no products of animal origin are consumed, even if the animal doesn’t die in order to produce them (such as in the case of eggs, honey or milk), with animal by-products such as leather, wool or ivory also avoided. When it comes to vegetarian diets, there are many variations (ovolacto-vegetarians, raw vegans, etc).

Anyone can follow a vegetarian diet, even sports people. But it’s crucial to do so properly.

 

Foods for a healthy dinner

A balanced and healthy dinner should feature:

  • Preferably cooked, as this makes them easier to digest. Stewed, in soup, mashed, smashed, grilled, baked…
  • Lean protein, such as turkey, chicken, white fish (which is lighter than oily fish) or eggs. Consuming pulses in the evening can lead to indigestion, so it’s better to eat them mashed or as soup. Soy, whether sprouted or in tofu and tempeh, is also a great source of protein.
  • Starch or grains. This could be a hunk of bread, preferably wholemeal, or a side portion of rice, or boiled potatoes.
  • For dessert, a dairy product – ideally fat-free, or a piece of fruit.

 

Foods that contain tryptophan (turkey, chicken, bananas, pineapple, avocado, plums, nuts, whole grains, broccoli, cress, spinach, carrots, tomatoes, etc) help us to sleep, because tryptophan boosts the production of melatonin, which regulates our circadian rhythms and aid a good night’s rest.

 

Light dinner ideas

Today we’d like to show you some light, easy and quick vegetarian dinner ideas, packed full of essential nutrients to make your evening meal healthy as well as tasty.

 

  1. Courgette spaghetti with avocado sauce.

To make courgetti you need a spiraliser, julienne peeler or simple grater. Next, mix a small glass of water with 2 teaspoons of lemon juice, an avocado, some pine nuts and a few basil leaves. Mix everything using a blender to produce a paste. Put the pasta in a bowl, add the sauce and top with some cherry tomatoes, cut in half. Easy and delicious. Finish with a soya yoghurt.

 

  1. Vegan miso soup.

Cook some noodles in boiling water. Stir 3 spoonfuls of miso in 1 litre of boiling water until dissolved. Put to one side. Boil some wakame seaweed for around 5 minutes. Mix the seaweed with the miso water. Add the noodles at the last minute. For dessert, a slice of pineapple.

 

  1. Vegan Greek salad.

Chop half a red onion, a cucumber, four tomatoes and some black olives. Add a few cubes of vegan feta cheese (made from tofu marinated in oregano, lemon and vinegar). Make a dressing with olive oil, salt, pepper, lemon and oregano. Serve cold. Finish off the meal with a fruit salad.

 

  1. Vegetarian pizza.

On a pizza base, spread a tapenade that you’ve whipped up by mashing olives in olive oil. On top add some slices of tomato, garlic powder, and a few spears of green asparagus. Bake at 180 degrees for 20-25 minutes. This pizza is flavour-intense. If you prefer something a little milder, spread tomato paste or sauce on the base, add slices of courgette, green pepper and onion. Sprinkle with oregano and bake.

 

  1. Yoghurt with fruit and cereals.

Beat a plant-based yogurt (made from soy or almond milk, for example) and put a little in the bottom of a glass. On top add a layer of sliced banana. Then another layer of yoghurt. Then sliced strawberries, more yoghurt and lastly 2 teaspoons of muesli. Put in the fridge until chilled. This dessert also works great as breakfast.

 

As your nutritionist about combinations of vegetables and pulses or grains that achieve more complete proteins.

 

Remember, the more varied your diet, the less risk there is of nutritional deficiencies.

 

References:

  • Content revised by Dr. Trallero.
  • Familydoctor.org. American Academy of Family Physicians. Vegan diet: How to get the nutrients you need.
  • Mayo Clinic. Vegetarian Diet: How to Get the Best Nutrition.
  • Nutrionvegana.org. The vegan healthy eating plate.