More recovery nutrition

October 31, 2012

 

Just thought I’d pop a picture of my boyfriend’s dinner yesterday after a heavy session of dips and burpees.  Since I’m a veggie I had more or less the same but no fish. He had oven baked Haddock with cream cheese, broccoli and cauliflower, a green leafy salad followed by a yummy pud consisting of cottage cheese, blueberries and almonds.

 

Haddock is an excellent source of protein (roughly around 20-25 grams  per serving), very low in carbs and calories but has a high level of B-vitamins and essential minerals. Both broccoli and cauliflower are amazing nutritional foods (clickhere for a healthy alternative to mashed potatoes). Broccoli has a high level of potassium, which is brilliant after a workout for muscle recovery  and helps maintain a healthy nervous system. Additionally  it can help aid blood pressure and a healthy heart. Cauliflower i rich in antioxidants, helps reduce inflammations (good if you’ve trained too hard) and is thought to be protective against cardiovascular diseases. In regards to our super-healthy pudding, this is were I got most of my protein from ( additionally I had a protein shake after my morning pole-workout and eggs for lunch). Cottage cheese is low in fat and high in casein protein which provides a slow release of amino acids for a subtsantial amount of time. AMAZING! I could never be a vegan, because I can simply not live without cottage cheese. I’m lactose intolerant, but since cheese contain lactose I can just get about having a daily serving of cottage cheese as long as I avoid other sorts of dairy. Furthermore, cottage cheese is a good source of  calcium, hence good for prevention of osteoporosis. The berries added loads of antioxidants and the almond benefited by providing us with HDL cholesterol (the GOOD cholesterol your body NEEDS to function. ) and loads of vitamin-E for healthy skin. You might react on the low carb content, but since we had a very late supper and were not going to do anything physical, additional carbs were not necessary.

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Nutrition for recovery

October 30, 2012

In regards to my previous post  about recovery, I thought I would add some good recovery foods. The list below is to be seen as a ‘after workout’ meal/snack rather than instead of lunch/dinner. Everyone needs to have some munch after working out in order for the body to recover. Some people claim that those aiming for weight-loss shouldn’t, but that is just plain wrong. The thing is, when you workout (both cardio and weights) toxins are created and released in your body (e.g. lactic acid) these disappear with recovery and appropriate nutrition speeds this up. After a cardio based workout your metabolism is much quicker, so you actually benefit from having a meal after as your body will burn most of the calories off straight away.

Some of my favourites:

  • Cottage cheese with berries and almonds
  • Quark with goji berries, cinnamon and seeds
  • Humus with carrots and celery
  • Protein shake (my favourite is PHD diet protein which is low in carbs and has additional good stuff added to it). this can be made with milk/soy/oat/rice milk for added calories and nutrition
  • 2 eggs on ryvita and a banana
  • Handful of nuts and some dried prunes or a smoothie

For some interesting nutrition tips try this blog out http://geneticpotential.wordpress.com/2012/10/30/getting-back-to-the-basics/ (though I must say I’m the person to promote 6 meals rather than 3…)

2 poached egg, cucumber and salad bread thins with blueberries

Today’s lunch consisted of two Warburton ‘thins’ with poached egg, cucumber and salad followed by blueberries from Sainsbury’s reduced section:)