What to Eat

What to eat?

Begin refilling glycogen stores with a high carbohydrate snack, aiming to consume 1 g of carbohydrate per kg of body weight. For example a person weighing 60 kg needs to consume 60 g of carbohydrate. Solid or liquid. A little protein with carbohydrate will speed up the glycogen recovery further. The combination of carbohydrate and protein stimulates insulin release, which prompts the muscle cells to take up glucose and amino acids from the bloodstreams. It also minimizes protein breakdown and encourages muscle rebuilding.

So, your post workout meal or snack should , ideally, comprise 20-25 g protein and 60-70g carbohydrate.

Refuelling snacks or the post workout snacks: (within 2 hours of exercise)

          

          A smoothie

          1 or 2 cartons of yoghurt

          A home made milk shake

          A couple of pieces of fresh fruit

          Flavoured drink

          A sports bar

          A handful of dried fruit and nuts

          A tuna or a cottage cheese sandwich

          A bowl of wholegrain cereal with milk

          Jacket potato with tuna or cottage cheese

          A meal replacement shake ( protein/carbohydrate)

Refuelling meals or post workout meals : ( within 2hours of exercise)

          Chicken curry with ricc and vegetables

          Dahl with rice and vegetables

          Mashed or baked potato with grilled salmon and salad

          Vegetarian chilli with rice and a green vegetables

           Fish pie with cauliflower

          Lasagne or vegetable lasagne with salad

          Rice with grilled turkey and steamed vegetables

          Bean and vegetable hotpot with wholegrain bread

          Pasta with tomato pasta sauce, grilled fish and salad

          Jacket potato, chicken , chicken breast baked in foil, broccoli and carrots.