Nothing beats the feeling of coming home after a fantastic work out session. It’s not easy to motivate yourself to go to the gym or a class after 8 hours in an office – but you found the motivation and now you feel a million dollars. But did you know that what you put into your body after a workout is almost as important as the workout itself?
This is the time when your digestive system is working at its best. Your body will burn up whatever you put into it quickly and efficiently. Which is why it’s the best time to stuff in as many nutrients as possible. This ensures your workout has the maximum impact so that your muscles can regenerate quickly and your metabolism will be boosted. But when you’re tired after a long day it can be difficult to plan a healthy meal – so here are our favourite (quick) dinner ideas that will benefit your bod post-workout…
Omelettes are a great way to pack in lots of nutrients while packing your body full of protein. And here’s some science for you: protein helps repair and build muscle and provides the body with amino acid which is required to build new tissue.
Use 3 or 4 eggs to make your omelette and throw in tons of spinach, courgettes, chopped up green beans and broccoli. Top it off with a sprinkle of feta cheese and enjoy! Here’s a fantastic green omelette recipe to get you inspired.
Grilled chicken with roasted vegetables
There’s a reason why bodybuilders live on a diet of chicken and vegetables – it’s one of the most effective ways of refuelling while keeping your body lean and maintaining all of that hard work you put in at the gym.
Make sure you buy bio chicken and mix up the vegetables – we recommend broccoli, green beans, spinach and kale. Take a look at these grilled chicken recipe ideas for inspiration on how to spice up your meal.
Tuna and sweetcorn on baked sweet potato
Sweet potato is one of the most nourishing foods you can eat post-workout. They’re a rich source of fibre and contain tons of vitamins and minerals, including all those important acids you need to sooth sore muscles. So there’s nothing better than munching on one of these after a sweaty gym sesh.
Pre-heat your oven to 190 degrees, slice your sweet potato in half and poke a few holes in it. Bake for 40 minutes (or until you can put a knife easily through). While it’s baking, mix tuna, sweetcorn, mayo and a sprinkling of salt in a bowl. Once the potato is soft all the way through, pour your tuna mix over it, sprinkle with feta cheese and bake in the oven for a further five minutes. Delicious! Have a look at these ideas for more sweet potato recipe inspiration.
Soy salmon, pak choi and rice vermicelli noodles
This quick, easy recipe is as nourishing as it is delicious. All you need on your shopping list is: bio salmon fillet, pak choi and head to your local Asian supermarket to pick up vermicelli rice noodles, oyster sauce and soy sauce.
Instructions: Heat a pan and fry your salmon fillet for 4 minutes each side until cooked through. Mix two tablespoons of soy sauce and two tablespoons of oyster sauce in a cup, add two tablespoons of boiled water and mix. Boil your rice noodles and pak choi for two minutes and voila! You have a delicious, healthy meal. For added oomph we recommend adding seaweed to the ensemble.
Avocado on whole grain toast with poached eggs
Smashed avo, anyone? There’s nothing like having breakfast for dinner and, luckily for us, it makes fantastic recovery food too! The whole grains you’ll find in carbs are slow burning, meaning your body will absorb the nutrients methodically, boosting your metabolism and mending those muscles. Not only that but avocados and eggs are a fantastic source of protein and will be easy to digest overnight.
If you’re interested in learning all about nutrition, you can ask any of the Urban Sports Club trainers and they’ll give you tons of fantastic advice specific to your sport of choice.