Food intake after training will depend on many factors, including sex, age, and type of training and / or the goal of each person.
And after the gym, what can I take? This is a common question. Therefore, in this article we will focus on dinner ideas that could be taken by anyone who trains either for health or with the aim of losing weight.
First of all we have to understand that during training, we mostly consume the glucose that we have stored in the muscles in the form of glycogen and that in addition, there is a muscle wasting that we must “repair” so that a good diet is essential, in addition to a good rest.
It is important that we leave behind the idea that if we want to lose weight, we must feed on lettuce and green smoothies as it is totally false.
Here we provide 5 simple recipes that are also complete for a good recovery after the gym:
- Complete salad: mix of lettuce, fresh cheese or Mozzarella, cherry tomatoes, avocado, pumpkin seeds, sunflower seeds and chopped hard-boiled egg
We must take into account the type of training, if we train hard for more than an hour, we should add complex carbohydrates such as quinoa. We can boil the quinoa days before and store it in small boats in the fridge. Quinoa is a pseudo cereal rich in proteins and complex carbohydrates that will help us to satiate ourselves more quickly. We can substitute the hard-boiled egg or fresh cheese for canned tuna in virgin olive oil. It can be seasoned with olive or mint vinaigrette to make it more refreshing. This salad is suitable for ovolacto vegetarians. In case of being vegan you must eliminate the cheese and the hard-boiled egg and replace it with diced tofu.
- Spelled, whole grain or cereal toast with avocado, tortilla and sliced tomato
Yes, bread at night is possible. I recommend you especially spelled bread. Spelled is an ancestral cereal, it is believed to be the origin of all cereals. It has undergone less transformations than gluten, so it is better assimilated than this. Avocado, rich in unsaturated fats will help to have a greater feeling of satiety. We complement the toast with protein of high biological value such as the egg in the form of an omelet. The tomato will help cover the daily needs of raw vegetables that we must incorporate daily.
- Brown rice with chicken, strips of green pepper, red and onion with soy and sesame
Brown rice maintains its properties better than white rice because it contains the natural rice bran. It is richer in fiber so it has a greater satiating effect. Like quinoa, we can boil it a few days before and store it in small boats. It can also be taken as a cold rice salad, if we don’t have much time. We must bear in mind that the dish must be composed mainly of vegetables (peppers and onions) mostly and rice and chicken to a lesser extent. Sesame will give us an extra supply of calcium and omega 3.
- Potato Salad
With cooked potato, nice canned in virgin olive oil, hardboiled egg, green pepper, chopped tomato, scallion and mustard vinaigrette (virgin olive oil and natural mustard) … You can bake potatoes with skin in the microwave and They are ready in about 2-3 minutes, depending on the power of each microwave. They can also be boiled with skin and then serve. Potatoes if we cook them and store in the fridge, we enhance their prebiotic effect, ideal for our intestinal flora.
- Salmon with papillote with pesto, vegetables and potatoes
Cooking the papillote is very simple and fast. In addition, we will prevent the fishy smell from spreading through our house. It’s simple: we wrap the salmon in aluminum foil next to the pesto (I crush basil with virgin olive oil and ready), add chopped potatoes and the vegetables that we like the most in the foil and let bake at 180ºC for approximately 20 minutes.