So you’ve decided to make major changes to your diet. You’ve realized that those heavy, post-workout meals aren’t cutting it. You aren’t seeing the results you want and instead of feeling energized after your martial arts workout, you find yourself feeling more sluggish.
Experts agree that what you eat after training could have a tremendous effect on what happens during your workout:
1) Better recovery – A grueling workout will definitely take its toll on your body. Without proper nourishment, you will damage your body more than you want to improve it.
2) Better protein synthesis – With proper nutrition, your body shuttles the protein into the muscles instead of turning it into fat.
3) More results – Because you’re eating better, you recover faster. This means you can train more frequently and increase intensity, leading to better results.
4) More energy – The energy depleted from your body will be replenished if you eat right. Instead of feeling tired, you’ll feel more energetic!
Curious to see which meals are the most effective? Here is Evolve Daily’s collection of the 7 Most Delicious Post-Workout Dinners:
1) Roasted Teriyaki Mushrooms and Broccolini Soba Noodles
3 8 oz containers of button mushrooms
Glaze for mushrooms:
1 tbs high heat oil
1 tbs rice wine vinegar
2 tbs honey
2 tbs tamari (gluten free soy sauce) or soy sauce
1 tsp grated ginger
Soba noodles & vegetables:
1 package of gluten free buckwheat soba noodles
1 tbs olive oil
2 cloves garlic, minced
½ shallot, diced
2 bunches broccolini, ends cut off and if the stems are thick cut them in half lengthwise
5 stalks kale, cut into shreds
Sauce for Soba Noodles:
¼ cup tamari (gluten free soy sauce) or soy sauce
2 tbsp olive oil
Juice of 1 lemon
1 tbsp toasted sesame oil
1 tbsp honey
1 tsp sriracha
1 tsp grated ginger
green onions, chopped
hot peppers, chopped
Preheat oven to 425 and line a baking sheet with parchment paper. Pop stems off the mushrooms, wipe any dirt with a paper towel, cut each mushroom in half, and place them in a large bowl. Whisk together the mushroom glaze ingredients.
Pour the glaze over the mushrooms in a bowl and mix until all the mushrooms are evenly coated. Pour the mushrooms onto the parchment lined baking sheet and place them in the preheated oven for 15 minutes. Remove and toss so they cook evenly. Roast for another 15 minutes.
Meanwhile, cook soba noodles to package directions and heat a large skillet with 1 tbs olive oil over medium heat. Add minced garlic and diced shallot and cook for 1 minute. Add broccolini, kale, and salt and pepper to taste, and cook until just tender, about 5 minutes. While vegetables and noodles are cooking, whisk together the soba noodle sauce ingredients in a bowl.
Add cooked noodles to the pan of broccolini and kale, add the sauce, and stir until all the vegetables and noodles are evenly coated in sauce.
Place a portion of noodles and vegetables into bowls and top them with the roasted mushroom. Garnish with sesame seeds, hot peppers, and green onions.
Source : Sobremesa
2) Steak with Carrots, Parsnip and Baked Sweet Potato
½ tbsp of large flake salt
200g sirloin steak, trimmed
½tbsp black peppercorns
1tsp olive oil spray
½tsp fresh thyme
1 sweet potato
1 clove garlic
20ml beef stock
20ml low-fat sour cream
1 tbsp fresh chives
Sprinkle each side of the steak with half a teaspoon of Maldon salt, which is a better tenderiser than table salt and easier to rinse off. Leave them for 15 minutes and start on the vegetables.
Preheat the oven to 200C. Peel the carrots, parsnips and sweet potato. Chop the carrots and parsnips into matchsticks, and the sweet potatoes into 4-cm cubes. Toss everything in a roasting tin with the unpeeled garlic, coat lightly with olive oil and bake for 45 minutes.
Rinse the salt off the steaks under running water then pat them dry with kitchen towel. Now press the crushed peppercorns into both sides of your steak. Preheat a heavy-duty frying pan over high heat. Once it’s hot, add the oil and sear your meat for about 3 minutes each side. When done to your satisfaction, cover with aluminum foil and ‘rest’ for 10 minutes. This allows the steak to reabsorb the juices that leak out during the cooking process, keeping it moist, tender and delicious.
Meanwhile chop the fresh herbs. Stir in the low-fat sour cream, add the herbs and add salt and pepper to taste. Remove the roasted veg from the oven and stick on the side of a warm plate. Dig out the garlic cloves and squeeze the puree out of the papery skin and over the vegetables. Lift the steak out of the foil and lay on the plate. Top with the sauce.
Source: Men’s Health
3) Chicken, Red Pepper, Asparagus, and Almond Tray Bake
500g boneless, skinless chicken thighs
3 medium red onions, cut into thick wedges
500g small red potatoes, cut into thick slices
2 red peppers, deseeded and cut into thick slices
1 garlic clove, finely chopped
1 tsp each ground cumin, smoked paprika and fennel seeds, slightly crushed
3 tbsp olive oil
zest and juice 1 lemon
50g whole blanched almonds, roughly chopped
170g tub 0% Greek yogurt, to serve
small handful parsley or coriander, chopped, to serve
Heat oven to 200C/180C fan/gas 6. Place the chicken, onions, potatoes, asparagus, and peppers in a large bowl and season. in another bowl, mix together the garlic, spices, oil, and lemon zest and juice. Pour this over everything and spread the mixture between 2 baking trays.
Roast for 40 mins, turning over after 20 mins, until the chicken is cooked through. Add the almonds for the final 8 mins of cooking. Serve in bowls with a big dollop of Greek yogurt and some chopped parsley or coriander.
Source: BBC Good Food
4) Bean Salad and Chives
3 15.5-ounce cans cannellini beans, rinsed
3 tbsp apple cider vinegar
3 tbsp olive oil
3 tbsp whole-grain mustard
kosher salt and black pepper
3 tbsp chopped fresh chives
Toss together the beans, vinegar, oil, and mustard and season with ½ teaspoon each salt and pepper. Refrigerate for up to 8 hours. Just before serving, toss with the chives.
Source: Real Simple
5) Slow Cooker Fiesta Chicken Soup
1/2 cup diced onion
1 clove garlic, minced
1 can black beans, rinsed and drained
1 can kidney beans, rinsed and drained
1 can diced green chili peppers
1 can diced tomatoes
2 1/2 cups chicken broth, low sodium, fat-free (use more broth for a thinner soup)
1 cup frozen or fresh corn
Juice from 1 lime
1 tbsp chili powder
1 tsp cumin
1/2 tsp cayenne pepper (more or less to taste)
1/2 tsp black pepper
Kosher or sea salt to taste
1/2 cup freshly chopped cilantro
2 chicken breasts fillets, skinless, cut into 1-2” cubes (no need to pre-cook)
Add all ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours.
6) Salmon Burgers with Avocado Salsa
600g fresh organic salmon or ocean trout fillet, skinned, pin-boned
eschalot, finely chopped
1 tbsp finely chopped dill or flat-leaf parsley
1 tsp Dijon mustard
1 small eggwhite
1 tbsp olive oil
2 English muffins, split in half
1 cup watercress sprigs
2 ripe avocados, flesh chopped
2 tbsp lime juice, plus lime wedges to serve
1 garlic clove, crushed
1 long green chilli, seeds removed, finely chopped
2 tbsp chopped coriander leaves
Roughly chop the salmon into large pieces and place in the bowl of a food processor with the eschalot, dill or parsley, Dijon mustard, eggwhite, sea salt and freshly ground black pepper. Pulse very briefly, only 3-4 times, until the fish is very roughly chopped but not pureed.
Divide the mixture into 4 and, with wet hands, form into large patties. Place on a tray and refrigerate for 30 minutes to help them ‘set’.
Meanwhile, for the avocado salsa, place all the ingredients, except the lime wedges, in a bowl and gently combine.
Heat the olive oil in a large frypan over medium heat. Sear the burgers for 1-2 minutes each side, turning carefully, until cooked to your liking.
Meanwhile, lightly toast the muffin halves. Top each with watercress, a salmon patty and a spoonful of avocado salsa. Serve with lime wedges.
7) No Mayo Tuna Salad
1 can (5-6 ounces) unsalted tuna, packed in water, drained
1/2 cup baked sweet potato chunks, cooled (about 1/2 medium sweet potato)
1/4 cup chopped cherry or grape tomatoes
1/4 cup chopped celery
1 scallion, green part only, finely chopped
2-3 tbsp hummus
1 tbsp Dijon mustard
Freshly ground black pepper
Handful of olives
In a small bowl, use a fork to break tuna chunks into small pieces. Add sweet potato chunks, tomatoes, celery, and scallion, and mix together.
Add hummus and mustard to moisten tuna to desired preference. Sprinkle with salt and pepper to taste.
To maximize the benefits of a healthy post-workout dinner, be sure to prepare the meal beforehand so you can consume it 30-60 minuters after your workout.
Most importantly, remember that eating a nutritious post-workout meal not only improves your training performance but also leads to a healthier diet overall.
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