Exercising leaves me starving!
You can hear this from every gym rat. It is a common problem among fitness enthusiasts. Most of them stuffed themselves with heavy meals which instead of helping them can worsen the things.
But can you fix it?
Yes. This is what we will be discussing today in this article. Let’s talk about some healthy recipes for fitness lovers.
Why is eating healthy important?
Whether you go to a gym or not, eating healthy is crucial anyway. But for fitness enthusiasts, it is a must.
Eating healthy helps them repair their muscles if any injury happens. It also helps them to optimize their gym performance, with the proper balanced diet they can overcome fatigue, muscle weakness, or their appetite.
When you eat clean you get your life aligned with your goals as well. Your mind becomes clear and just focuses on the goals. So, eating healthy should not be a must only for gym-goers but for every individual.
How much nutrition do you need?
It mainly depends on what kind of workout you want; either intense like HIIT or low impact workout. High-intensity workouts can burn out your energy quickly while the mild ones require slow and easy burning.
Here is an estimate for you:
- If your workout is less than 45 minutes, you just need a snack pre- or post-workout.
- If you have a workout of 1 to 2 hours, you need to have 30 to 60 grams of carbs every hour.
- If your workout exceeds more than 2 hours, you will need 60 to 80 grams of carbohydrates every hour.
Eating Strategy
In what order do you take your meals?
Here is a simple strategy that you have to follow for the pre- and post-workout meals.
You should try to eat a lot earlier before you start your workout. It would be a pre-workout meal. For Example, if you wake up early in the morning at least take your first meal after 30 minutes. It can be a banana (easy carb).
It would be superb if you were done with your pre-workout meal a lot earlier before the event.
For a post-workout meal if your body tells you to eat then have a meal. If you feel you are not hungry then don’t rush and force yourself to eat. Ideally, you can eat within 2 hours.
If you eat in the first 45 minutes, which is a golden time for your muscles, they will recover fast as muscle cells are more receptive to nutrients during this time.
Don’t skip post-workout nutrition.
Post-workout meals are a must, as the body will directly take in the nutrition.
Healthy Workout Meals
As you now know, how important post-workout meals are, we have some amazing food recipes for you. Do check out every masterpiece.
Honey Sriracha meatballs
Get some Turkey and mix it with the spicy honey sriracha sauce which gives the meatball a delicious taste! Perfect amount of sweetness and spice. You have to remember one thing, just bake them, not fry.
Here is the recipe!
- Take a large bowl, and mix ground turkey, breadcrumbs, eggs, green onions, garlic powder, salt, and black pepper. Give them a shape.
- Bake the meatballs in the oven at 375 degrees F for 20 to 25 minutes, until browned and cooked well.
- For the sauce, use sriracha to taste, and add soy sauce, rice vinegar, and sesame oil. Then add honey and garlic to taste and your sauce is ready.
Spicy Tuna Avocado
If you like spicy tuna, then this amazing recipe is for you. You can take these Spicy Tuna Avocado Wraps for lunch. Packed with protein, the tuna with creamy avocado and spicy sriracha is flavorful.
Not just for lunch, you can also take it at night.
Here is the recipe!
- First of all, chop the celery, red onion, green onion, and cilantro to mix with the tuna. Slice the cucumber, red bell pepper, and carrots thinly.
- In a small bowl, mash together the tuna and avocado, and combine well. Mix the sriracha, dijon mustard, celery, red onion, green onions, cilantro, salt and pepper.
- To assemble wraps, make the base of the tortilla with leafy greens, and sliced veggies and divide the spicy tuna mixture evenly among the wraps. Tightly roll up the tortillas. Slice and enjoy!
Chicken Salad
Who does not want to have improved digestion with a meal full of nutrition? Everyone. Right?
Every salad is almost the same. What’s different in this chicken salad? We will not use mayo instead of this we will use Greek Yogurt. What a win-win situation, lean protein with healthy fats.
Here are the complete ingredients.
- Boiled chicken
- Celery
- Red grapes.
- Green onions
- Greek yogurt
- Dijon mustard
- Lemon juice
- Celery seed
- Sliced almonds
- Fresh parsley
Just mix them well, and you have a nice, healthy salad.
Banana Oat Smoothie
Have a busy routine? And searching for a quick breakfast to start your day? You can have an amazing breakfast smoothi,e which you can also use as a pre-workout meal.
The banana oat smoothie!
The creamy texture of ripe bananas with cinnamon and oats. This smoothie is full of flavor and nutrition. Have it for breakfast or a casual snack it is all up to you.
Do you want to know the best part? It is loaded with fiber and protein.
Roasted Veggies
Yes, it is really hard for a vegetarian to find a good recipe. Here I’m sharing with you my favourite recipe. Thanks for coming to the right spot.
Have some leftover veggies? Bring them to your cutting table. Now all you have to do is toss some veggies together, roast them in the oven, then crack some eggs on top and bake them.
No wastage of food and a healthy meal too, definitely a double win!
Pasta Salad
Want to eat a meal with too much flavor?
All you need is Whole wheat noodles, Onions, basil, bell pepper, yellow squash, zucchini, Cherry, and tomatoes.
Did you get them all?
First of all, chop your veggies, roast them in the oven, boil the pasta, make the dressing, and then toss the salad.
Conclusion
As now you already know eating healthy is not only important for gym rats, it is also essential for you. So, why should you not start eating healthy meals today? Stop eating unhealthy and incorporate your routines with a nutritious diet just as in the recipes that are shared above.
Your health should be your priority!
