When holidays are done, we want to be fit, and summer is just around the corner. How long you need to do weight training before you see the results? So we start to weight training 2 or 3 times a week and doing a diet. Well, we have our bag with sports costume-filled, have enough water – now it’s time to think about what we will eat after a gym. Because of enhanced training cause just a wild appetite!
Pre- and post-exercise nutrition is important because what we eat before and after training is reflected in the results that we receive. In other words, the food, before you go to the gym, is critical to improving your performance during training, and the food we eat after training with weights affects on the recovery of an organism in general.
10 useful recipes after training
Milk fitness-cocktail
Ingredients
- 100 ml freshly squeezed orange juice
- 100 ml skim milk
- 50 ml low-fat yoghurt
- 1/2 banana
Instructions
- Mix all the ingredient in a blender and cool them.
California Dietary Sandwich
Ingredients
- 1 piece whole grain bread
- 50 g steamed turkey breast
- salad’s leaf
- 1/2 tomato
- 1/2 avocado
Instructions
- Peel the avocado, take out the stone.
- Make porridge using a blender.
- Lay a leaf of lettuce on the bread, chopped turkey breast, greased avocado porridge.
- Top the layer of tomato mug.
Fitness-smoothie with porridge
Ingredients
- 1 cup low-fat milk
- 3/4 cup fresh pineapple slices
- 1/4 cup oatmeal
Instructions
- Pour the same amount of boiling water in the oatmeal, let it stay for 10 minutes.
- Drain the water, wring out the excess moisture.
- Mix the milk and pineapple in a blender until smooth.
- Add the oatmeal.
Diet bread
Ingredients
- 1/2 cup oatmeal
- 1/2 cup wheat
- 1/2 cup crushed buckwheat
- 1 litre boiling water
Instructions
- Mix all the cereals, pour boiling water, cover and leave for the night.
- Make a cake from the dough, bake at a temperature of 180 C for about 35-40 minutes.
- Cut the dough into pieces and dry in a low heat oven.
Dietary peach mousse
Ingredients
- 100 g low-fat cottage cheese
- 1 peach
- 1 egg protein
Instructions
- Make a mousse from a peach.
- Stir the protein in foam.
- Gently mix cottage cheese, peach mousse and protein mass.
Fitness-crackers from dried fruits
Ingredients
- 100 g dried apricots
- 100 g prunes
- 50 g seedless raisins
- 1 egg protein
- cashew nuts if you want
Instructions
- Mash dried fruits in a blender. Add the nuts.
- Mix with whipped protein.
- Cover the baking sheet with baking paper, make small dough from the fruit mixture.
- Bake at a temperature of 180 C for about 15 minutes.
Dietary air dessert
Ingredients
- 100 g low-fat cottage cheese
- handful of muesli
- 1 green apple
- 1 teaspoon honey
Instructions
- Peel the apple, cut out the core and chop finely.
- Mix the beet curd with a mixer, add muesli and an apple. Pour with honey.
Diet paste from asparagus on bread
Ingredients
- Rye diet bread
- 200 g fresh (or frozen) green asparagus
- 1/2 clove garlic
- a little bit of lemon juice
- 1 small cucumber
Instructions
- Boil asparagus for 7 minutes, drain water.
- Using a blender, make a puree from the asparagus, adding garlic and lemon juice.
- Put the pasta on the loaf, decorating with cucumber slices on top.
Weight loss salad
Ingredients
- 125 g natural low-fat yoghurt
- 1 cucumber
- 3 radishes
- a small dill
- a little bit of lemon juice
Instructions
- Grind the cucumber on a large grinder and squeeze out excess moisture.
- Cut the radish into circles and chop the dill.
- Stir all ingredients and pour in the lemon juice.
Fitness-salad
Ingredients
- 1 apple
- some grapes
- 2 plums
- 1/2 grapefruit
- fat-free yoghurt
- 1 teaspoon honey
Instructions
- Cut fruits.
- Mix the yoghurt with honey and season the salad.
And other tastier recipes of smoothies you can find here 5 recipes of healthy and nutritional smoothies for breakfast
Conclusion
It is not necessary to strictly follow the above-described rules of nutrition before, and after training in the hall, instead, they need to be adjusted yourselves. Be guided by common sense, follow the recommendations and listen to your body.
“If training is an incentive, properly fueled by energy, then products for recovery are needed as a response to this stimulus, so that the body gets the maximum benefit from it.” René MacGregor, from the book “Sports Nutrition”
Besides, in the first 20 minutes after a gym, a “carbon window” opens, when the organism absorbs nutritious material more effectively. Food eaten at this time will help restore energy resources and will promote the growth of muscle mass, and fat is not delayed at all. Of course, only if you make the right fitness menu with healthy recipes of main dishes and desserts.
Dietologists highly recommend excluding everything from your ration that contains fats and cholesterol. And another critical role was given to restoring the water balance after training. An excellent alternative to mineral water will be cranberry juice, diluted with drinking water (total volume of about 350 ml).
Also, you should forget about sweet (besides fitness deserts) soda – they will not bring any benefit and will contribute for adding extra pounds. You shouldn’t drink “invigorating” drinks – especially black tea, coffee, and hot chocolate.