After working hard to break a sweat, refuelling with the right kind of food is vital. It’s important to be strategic because your body is craving very specific things, especially protein, as amino acids act as the building blocks of muscle recovery. Light complex carbohydrates (in moderation) after a workout can further replenish the body’s glycogen stores particularly if your workout consists of aerobic, cardiovascular or endurance training exercises like running or swimming. The anti-oxidants found in fruits and vegetables are also a great compliment to any post-workout meal. Post fitness session, your intake of fats should be kept to a minimum however, as fat can slow down protein synthesis and the absorption of nutrients – limit it to healthier sources like milk, avocados, or nuts.
Ideally, choose a meal that is protein centric, light in carbohydrates, with vegetables to compliment. For the active individual who is also busy, try something from this huge collection of egg recipes online — like a delicious Western omelette recipe that will basically make itself; all you need is a slow cooker.
Simply line the bottom and sides of a 4-quart slow-cooker with a large sheet of dampened parchment paper. Then in a large skillet, over medium-high heat, melt a little bit of butter, stirring in onions as well as red and yellow peppers. Cook your vegetables, stirring frequently until softened for about 7 minutes. At this point, transfer them to large bowl and add potatoes and ham (if using) into the slow cooker.
In a medium bowl, large glass, or measuring cup, beat together your eggs with a touch of cream, dry mustard, garlic powder, salt and cayenne – pouring the mixture into the cooker. Sprinkle with a little bit of cheese if desired, but this can be omitted altogether if you prefer something leaner. You can cook the meal immediately after your activity or prepare it in advance of your workout, refrigerate (covered), and cook upon return.
When cooking, do so on the high setting, until the thermometer reaches 165°F (74°C) and the cheese (if using) is bubbly. Let your omelette stand for about 5 minutes, then transfer it (lifting with the parchment paper) to a serving dish. This makes for a perfect, hassle free recovery meal and can be eaten with a mixed green salad, fruit salad, or some Greek yogurt for extra protein.
It can be challenging to take care of your body, or even find the energy to pursue the foods that will aid in your recuperation, therefore choose a meal you can prepare in advance – taking the pressure off and effort out when both you and your body want to relax. The worst thing your can do after a workout is skip a meal, but if you’re really strapped for time, simply hard-boil some eggs that you can later cut up onto a piece of multigrain toast, this way the energy you spend exercising will not go to waste.