Intense workouts of over 45 minutes cause microscopic damage to the body and deplete our cells glycogen and electrolyte levels. By eating within two hours after working out, we can maximize the gains in body composition, cellular performance, and overall recovery. During this window of opportunity, muscles are starving for glycogen-producing carbohydrates to recover energy and protein to avoid limiting muscle production and to minimize muscle disintegration. This effect lingers at a reduced level for up to two days after working out, but the first two hours are critical.
Ideally, this contains 15-20g of protein with a 2:1 ratio of simple carbohydrates plus vitamins and electrolytes.?
7) Salt & Fat
Under normal conditions, salt is a guilty pleasure, but during the window of opportunity it provides two of the five primary electrolytes (sodium, potassium, calcium, magnesium, and chloride). The Recommended Daily Intake (RDI) of electrolytes are as follows: sodium is 2400mg; potassium is 3250mg; calcium is 950mg; magnesium is 400mg; and chloride is 2400mg.
As a rule, saturated fats should be avoided after exercising because they reduce the absorption of other nutrients into the bloodstream and thereby limit the productivity of your window of opportunity. However, mono-unsaturated fats help maintain testosterone levels. Whether male or female, this is necessary as the hormone is essential to building new muscle mass whether your intention is to beef up or tone up.
Don't go overboard with either, but you may wish to temper the standard repulsion we have to salt and fat as being "unhealthy". A teaspoon of salt will meet your sodium and chloride needs for a day, while 5g to 10g of mono-unsaturated fats will keep your testosterone levels from dipping. So go ahead and indulge in the forbidden fruits of "unhealthiness" at the right time and know that it is for your body's own good.
6) Chicken Stir-Fry
100g of boneless, skinless chicken breasts contain 30.8g of protein, 3.6g of fat, no carbohydrates, 254mg of potassium, 23% RDI of phosphorus, 7% RDI of magnesium and potassium, 6% RDI of iron, and 2% RDI of calcium. It is also a great source of niacin (68% RDI) and vitamin B6 (30% RDI), which help boost the metabolism of carbohydrates.
100g of white rice contains 2.4g of protein, 0.2g of fat, 28.6g of carbohydrates, 29mg of potassium, and 8% RDI of iron. The higher glycemic index (GI) of white rice is preferable to the lower GI of brown rice, which generally is more nutritious.
To hit our mark, cook ? of a cup of rice and 2.5 oz of chicken (this is a portion approximately half an inch thick and two inches to a side). To avoid a bland meal and to throw in some extra vitamins, vegetables are awesome. Dice up and steam a bell pepper, one or two pieces of celery, two or three carrots, half an onion, and a handful of edamame. For a dressing use soy sauce, lemon juice, and salt. This tasty, nutritious combo contains everything your body needs post-workout.
5) Hummus Pita
100g of hummus contains 7.9g of protein, 9.6g of fat, 14.3g of carbohydrates, 173mg of potassium, 21% RDI of folate, 18% RDI of magnesium and phosphorus, 13% RDI of iron, 10% RDI of vitamin B6, 5% RDI of calcium, and 3% RDI of niacin.
100g of whole wheat pita bread contains 9.8g of protein, 2.6g of fat, 55g of carbohydrates, 170mg of potassium, 18% RDI of phosphorus, 17% RDI of iron and magnesium, 20% RDI of thiamin, 15% RDI of vitamin B6, 14% RDI of niacin, 9% RDI of folate, and 2% RDI of calcium.
A large pita (a portion approximately 6.5 inches in diameter or two 4.5 inches across) plus a cup of hummus yields a 3:1 carb to protein ratio if you find yourself especially drained after an intense session. For those vegetarians out there, hummus is made from chickpeas, and for those who aren't it is a good idea to mix up your protein sources to ensure a balance of BCAAs. For a more snackish appearance, the pita can be substituted with a sleeve of whole wheat saltine crackers or similarly balanced preferred cracker.
4) Sesame/Poppy/Onion Bagels with Tuna
100g of bagels contain 10.5g of protein, 1.6g of fat, 53.4g of carbohydrates, 101mg of potassium, 10% RDI of phosphorus, 9% RDI of niacin, 8% RDI of iron, 7% RDI of magnesium and calcium, 6% RDI of folate, and 5% RDI of vitamin B6.
100g of tuna contains 23.6g of protein, 3.0g of fat, no carbohydrates, 237mg of potassium, 29% RDI of niacin, 22% RDI of phosphorus, 20% RDI of vitamin B12 and D, 10% RDI of vitamin B6, 8% RDI of magnesium, and 1% RDI of calcium.
Half a can of tuna (6 oz can) on a regular sized bagel (2.5 inches in diameter) will provide two portions of 15g of protein and 27g of carbohydrates. Pass over the mayonnaise and Miracle Whip for a healthier option of lemon juice and/or mustard. Most people are unaware of the relatively high protein content in breads, which include crackers, bagels, leavened and unleavened bread, and biscuits. This combined with their dense level of carbohydrates make them great for eating on the go. As an alternative to white or whole wheat, try rye or kibbled bread for an extra protein boost.
3) Baked Potato with Bacon Bits and Sour Cream
100g of potatoes contain 2.5g of protein, 0.1g of fat, 21.1g of carbohydrates, 535mg of potassium, 15% RDI of vitamin B6, 7% RDI of magnesium and phosphorus, 7% RDI of thiamin and niacin, 7% RDI of folate, and 2% RDI of calcium.
100g of meatless bacon bits contain 32.0g of protein, 25.9g of fat, 28.6g of carbohydrates, 145mg of potassium, 40% RDI of thiamin, 24% RDI of magnesium, 23% RDI of vitamin E, 22% RDI of phosphorus, 32% RDI of folate, 20% RDI of vitamin B12, 10% RDI of calcium, 8% RDI of niacin, and 5% RDI of vitamin B6.
100g of fat-free sour cream contains 3.1g of protein, no fat, 15.6g of carbohydrates, 129mg of potassium, 12% RDI of calcium, 10% RDI of phosphorus, and 2% RDI of magnesium.
One medium sized potato (100g) with 7 level tablespoons or 3 heaped tablespoons of bacon bits (50g) and 2 tablespoons of sour cream (30g) gives you a tasty treat with lots of nutrients. Try to eat the skin as it contains about 20% of the total nutrients. Potatoes actually have more potassium than bananas, and the fat in the bacon bits is 25% mono-unsaturated and 50% poly-unsaturated (omega-3 and omega-6 fatty acids).
2) Baby Food
100g of Gerber 2nd Foods Meats (beef, ham, chicken, or turkey) contains 11.3g of protein, 5.6g of fat, 2.8g of carbohydrates, and 197mg of potassium.
100g of Gerber 2nd Foods Sweet Potatoes & Corn contains 1.0g of protein, no fat, 15.2g of carbohydrates, 232mg of potassium, 220% RDI of vitamin A, and 2% RDI of calcium.
A brand name is used for the description above as processed foods vary by manufacturer. Check out the nutrition labels and you can find equivalent items from other companies. In general, foods for toddlers is preferable over that for infants, as it has a broader range of flavours and textures, as well as higher protein contents and a wider variety of vitamins and minerals.
Two jars of your favourite meat plus one pack of a starchy vegetable have you set. The baby food fad diet isn't great because of the cost to feed an adult full time, the extended lack of chewing and bland palate, which encourage binge eating. However, as post-workout snack, baby food is great for those days when you're running out the door without anything else made.?
1) Peanut/Soy Butter & Banana
100g of peanut butter contains 24.1g of protein, 49.9g of fat, 21.6g of carbohydrates, 745mg of potassium, 68% RDI of niacin, 40% RDI of magnesium, 32% RDI of phosphorus, 23% RDI of folate, 20% RDI of vitamin B6, 7% RDI of thiamin, and 4% RDI of calcium.
100g of soy-based imitation peanut butter contains 21.9g of protein, 46.9g of fat, 25.0g of carbohydrates, 750mg of potassium, and is also rich in calcium, iron, zinc, phosphorus, magnesium, and B-vitamins to varying levels.
100g of bananas contain 1.1g of protein, 0.3g of fat, 23.0g of carbohydrates, 358mg of potassium, 41% RDI of vitamin B6, 33% RDI of vitamin C, 15% RDI of magnesium, 11% RDI of folate, 7% RDI of niacin and 5% RDI of phosphorus and thiamin.
One medium sized banana with three level tablespoons of peanut butter is heaped with loads of goodness. For those with nut allergies, use twice as much soy butter. Soy protein is one of the only plant based proteins that is a complete protein. It contains significant amounts of all BCAAs. If possible, eat without bread, or else use a minimal slice of tortilla.