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Posts Tagged ‘muscle repair’

Snacks to help repair your body

November 27, 2012 1 comment

Ok by popular request, more snack suggestions for after a good workout session

Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers.

Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal.

Chocolate milk: One to two cups of low-fat chocolate milk, good blend of extra carbs and protein.

Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and some cinnamon.

Post workout recovery food

November 24, 2012 1 comment

Its not enough just to workout, your body needs the right nutrition to make the most out of the effort you just put in.

Post-workout snacks restore energy and rebuild muscle, too!

You need to eat them within two hours of exercise.

These protein packed recipes and snacks help repair the muscles you’ve just used.

Protein pancakes: mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!