Top 5 post-workout food

Recover your damaged muscle fibers with these simple Post-workout food recipes. Eating food rich in high quality nutrients is crucial if you want to gain muscle or cut down your body-fat.

The amino acid and glycogen which gets used up during workout has to be replaced. Your body need right amount of proteins and carbohydrate in order to initiate protein synthesis and nitrogen retention, during muscle building process.

We can’t and we shouldn’t always rely on basic sources like rice, chicken or protein shakes. Your body requires a wide range of variety of nutrient dense food. I would suggest you to try these few post-workout muscle building meals that taste great and result assuring.

Meal 1: Scrambled egg with fruit juice.

Recipe: scramble 4 whole eggs and 2 egg whites. Add freshly chopped veggies. Add spinach, mushroom along with some spice and salt as per your convenience. If you want to add carbs to your post meal, add a fruit along with fresh juice and scrambled eggs.

 Calories: 510g, Protein: 36g, Fat: 20g and Carbs: 25g

Meal 2: Chicken broth and Sweet potato

Recipe: Boil 200gms of diced chicken in a pressure cooker along with salt water and pepper. Keep it for 3 whistles. You can add fried spring onions and green-chillies to it. On the other hand boil sweet potatoes and eat it along with chicken. It’s a good post workout carb source which digests slowly which keeps your energy high and insulin spike just enough to feed muscle and not the fat.

Calories: 300, Protein: 50g, Fat: 4.5g and Carbs: 25 g

Meal 3: Protein rich Pancakes

Recipe: Mix 3 egg whites, 1 fist of oats, half teaspoon baking powder and half teaspoon vanilla extract into Wheat. Mix these dry ingredients with milk and prepare a batter out of it. Cook on preheated middle to low flame heat, until it bubbles up. Turn it around. Heat it for 30-60 seconds. Garnish it with honey, strawberries or banana slices. This pancake helps to maintain steady stream of amino acids as it’s a medium/slow-digesting protein.

Calories: 450, Protein: 40g, Fat: 5.5g and Carbs: 40 g

Meal 4 Egg avocado Sandwich

Recipe: Ripe 2 avocados, mash it or grind a bit into blender add vinegar, chilli flakes and salt as per your convenience. Boil 3 eggs, prepare slices out of it. Spread the avocado mash and egg slices on grilled bread. Add black pepper to it.

Calories: 322, Protein: 25.2 g, Fat: 13.8 g and Carbs: 24 g

Meal 5 Sprouted Salad with chicken breast

Recipe: One cup of boiled moong beans, add half finely chopped onion to it along with medium sized chopped tomatoes. Next step is to add finely chopped green chillies, ¼ tbs red chilli powder, ½ tbs chaat masala along with 1 tbs lemon juice over it. Stir it very well.

Marinate a chicken breast piece with minimum quantity of spices over it. Shallow fry it over anon stick pan for 20 mins and serve it along the salad.

Calories: 224, Protein: 35g, Fat: 3.6 g and Carbs: 30.8 g

Check out these blogs to learn more about Nutrition values of food items along with the diet plan 

http://njp211711.blogspot.com/2018/09/do-you-track-your-nutrition-properly.html

http://njp211711.blogspot.com/2018/09/the-strategic-diet-plan.html