Post-workout to lose weight: discover what to eat + 5 recipes

Do you work hard at the gym and, right after, eat a pizza or a sweet treat? Let’s face it, it’s time to create a healthy menu to maintain your body and health. Therefore, we selected five recipes for post workout to lose weightwhich are easy to prepare and can please different palates!

What can I eat after training?

Each person needs a specific diet, which takes into account their lifestyle, training goals (lose weight, gain muscle mass…), weight, age… Therefore, it is important to have the support of a nutritionist.

In general, after putting the body into action, ingestion should occur within the first 30 minutes to 1 hour. Healthy items with carbohydrates (to give energy) and protein (to strengthen muscles) are welcome, as are good quality fats (to maintain health).

Among the main bets post workout to lose weight are a mix of oilseeds, such as walnuts, chestnuts, almonds and pistachios. It also includes sweet potatoes, wholemeal bread, quinoa, oats, cottage cheese, eggs, natural yogurt, protein shakes and lean meats (chicken and fish).

Post-workout antioxidant shake

Ingredients

1/2 scoop of vegan protein (10 g), vanilla flavor 1 glass of water (150 ml) 1 cup (tea) of frozen red fruits 1 unit of small banana 1 dessert spoon of chia 1 teaspoon of organic grape skin flour

Method of preparation

Blend the ingredients in the blender. Drink then.

Source: nutritionist Alessandra Luglio for Claudia magazine

Whey protein pancake

Ingredients

1 scoop whey protein without flavor or vanilla flavor 1 egg 1 egg white 1 small, mashed banana (optional) 2 tablespoons oat bran (20 g) 2 drops of vanilla essence cinnamon to taste

Preparation method – post workout to lose weight

Blend all the ingredients in a blender or mix in a bowl using a fork or whisk. Pour the dough into a lightly greased non-stick frying pan and heat. Brown both sides of the pancake before serving. You can fill the pancake with berries, sugar-free jelly, sugar-free peanut butter or banana mashed with cinnamon and honey (if you didn’t use bananas in the dough).

Source: Mundo Boa Forma

Crepioca with spinach cream

Ingredients

Crepioca

1 large egg 1 tablespoon of tapioca (ready to prepare) ½ tablespoon of amaranth flour (you can replace it with the healthy flour of your choice) salt to taste

Spinach cream

1 cup spinach leaves ½ tablespoon butter 1 small clove of garlic 2 tablespoons cottage cheese salt to taste

Method of preparation
Crepioca

Mix all the ingredients well with the help of a fork or whisk. Pour the mixture into a non-stick frying pan with a drizzle of olive oil and, over low heat, let it set until it can be turned.

Spinach cream

Sauté the crushed garlic in butter and, shortly after, add the spinach leaves. Let it cook until the leaves wilt well. Remove from heat and add the cottage cheese. Fill your crepioca with the cream.

Source: In My Pan

Wholemeal chicken sandwich

Ingredients

1 teaspoon of extra virgin olive oil 1 tablespoon of onion 1 tablespoon of grated raw carrot dry oregano to taste 2 slices of light wholemeal bread 1 small fillet of cooked skinless chicken breast 1 tablespoon Cottage cheese (soup) in light paste 5 arugula leaves refined salt to taste 1 tablespoon parsley 2 tablespoons diced tomato

Preparation method – post workout to lose weight

Shred the chicken fillet using a fork. Add the chopped onion, diced tomato, grated carrot, cottage cheese, parsley, oregano, salt and olive oil. Mix well and distribute over the bread slices. Arrange the arugula leaves. Close the sandwich and serve.

Source: Vitat

Quinoa salad

Ingredients

Salad

1 cup of quinoa 1 tablespoon of amaranth (optional) 2 cups of boiling water 1/2 cucumber cut into half slices (seedless) 1/2 red pepper in medium strips 1/2 carrot, coarsely grated 1/2 red onion, sliced ​​into half moons 1/4 cup peas 1/4 cup green corn 1/4 cup chopped chives

Sauce

2 tablespoons of soy sauce 1 teaspoon of toasted sesame oil (optional) juice of 1 lemon 1 tablespoon of grated ginger sesame to taste salt to taste

Method of preparation

In a small pan, place the quinoa, amaranth and water. Mix. Season with a pinch of salt. Cover the pan and cook over low heat for about 10 minutes. When the quinoa is slightly soft, remove from the heat. If you still have water, simply pass it through a sieve. Set aside and wait to cool. In a medium bowl, add the rest of the salad ingredients and mix well. In a small bowl, mix the sauce ingredients. When serving, mix the dressing into the salad and season with salt to taste if necessary.

Source: Marola with Carambola

Read more: chipa recipe, paraguayan soup recipe It is soup recipe to lose weight and lose belly fat.