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Simple post-workout dinner ideas

PROUDLY SPONSORED BY: FUTURELIFE

We know that convincing yourself to exercise after a hard day can often be challenging, worse still, you are famished and still need to prepare dinner. Morning, noon or night, recovery nutrition post-exercise is always important. So how do you get everything that you need (carbohydrates and protein are of utmost importance here) without spending hours in the kitchen? I’ve jotted down some ideas so that you have one less thing to worry about.

FUTURELIFE® HIGH PROTEIN SMART FOOD™ HOW YOU LIKE IT BEST

What you will need:

  • 75g FUTURELIFE® HIGH PROTEIN Smart Food™
  • 250ml skim milk

FutureLife® is not just a fantastic breakfast option, it was designed with optimal recovery in mind, no matter what the time of day. The recommended 75g serving with 250ml of skim milk will provide you with 31g of protein and 35g of carbohydrates. Enjoy it as a porridge or shake, alternatively try one of the many delicious recipes on http://futurelife.co.za/category/eat-smart/recipes/high-protein/

EASY CHICKEN STIRY-FRY WITH BROWN RICE

  • 2/3- 1 cup brown rice
  • 90g skinless chicken breast
  • Garlic and ginger
  • 1/3 onion
  • 1 ½ cup vegetable stir fry mix
  • Cooking spray/ olive oil for frying
  • Soya sauce

Chances are that even the most inexperienced chef can throw together a stir fry. Cook up your rice or pre-prepare. Sauté the chicken, onion, garlic and ginger. Add the vegetables and cook quickly so that the veg remains crispy. Sprinkle some soya sauce over for flavour. This high carbohydrate, high protein meal is rich in antioxidants and fibre for recovery and wellness.

 

ROAST BEEF SANDWICH WITH MELTED CHEESE AND CARAMELISED ONION

  • 2 teaspoons olive oil
  • 1 large white onion, sliced into rings
  • Salt and black pepper, to taste
  • 100g leftover roast beef, sliced thinly
  • 2 slices of FUTURELIFE® Smart Bread™
  • 30g mozzarella cheese, grated
  • Sliced tomato

Brown the onion in an oiled pan.

Place cooked roast beef on bread and cover with the caramelized onions and tomato. Top with cheese and place in the oven for 1 to 2 minutes to melt the cheese, careful not to burn it.

This makes a delicious and satisfying twist on the old-fashioned sandwich, providing 30g of carbs and 36.5g of protein.

Serve with a side salad to up your vitamins and minerals

COUSCOUS SALAD WITH ROAST CHICKEN, GRILLED VEGETABLES AND FETA

  • 2/3 cup cooked couscous
  • 90g shredded roast chicken
  • 1 cup mixed grilled veg (think butternut, beetroot, carrots peppers and baby marrow)
  • 30g feta/goats cheese, cubed
  • ½ onion, sliced
  • 10-15ml olive oil and balsamic mix
  • Rocket
  • Salt and pepper, to taste

Preheat oven to 200 °C and roast seasoned and onion for about 20 minutes.

Add vegetables, chicken and feta mixture to bowl with couscous and moisten with dressing

Serve with rocket.

You see, no matter how busy your day may seem, there’s always time to give those hungry muscles their much-needed nutrient punch. To further speed up the preparation process, use your weekends to prepare your ingredients that take a while to cook. Hey, you can even complete some of these meals if you’re up to it. Other commonly prepared meals that fit the criteria of a good post workout meal would be high carb and protein meals such as spaghetti bolognaise, a lean burger with potato wedges or a steak with a large baked potato and vegetables.

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