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banana protein oats

Two of the best vegetarian post-workout meals

Fuel muscle growth and restore depleted energy levels after a workout with a light vegetarian meal

Should I eat after exercising?

Yes! Alongside your cool-down routine and a well-deserved shower, eating after your workout is an absolute must.

Post-workout is when your body repairs itself – and grows new muscle.

Just after exercise, your glycogen stores will be depleted, as your body will have drawn upon them to provide ready energy during your session. Ensuring your post-workout dish contains some healthy complex carbohydrates will restore your glycogen stores.

When you exercise strenuously, your muscles experience thousands of tiny injuries known as micro-tears. Consuming protein is what helps your body to repair these micro-tears, thus building muscles. So, be sure to also include some protein in your post-workout meal.

Meals you can make quickly are ideal, as you’ll want to get your glycogen stores boosted before you carry on with your day. Try these two vegetarian-friendly recipes after your next workout.

Avocado, salsa & poached eggs on sourdough toast

Ingredients

  • 2 large firm tomatoes
  • 1/2 red onion
  • 1 red pepper
  • 2 deseeded red chillies
  • 1 whole avocado
  • Juice of 1 lime or lemon
  • 1 bunch of coriander
  • 1 tbsp olive oil
  • 2 medium eggs
  • 2 slices of sourdough bread
  • Salt and pepper to taste

Method

Step 1
Dice the tomatoes, onion, pepper, chillies and avocado into small cubes, roughly chop the coriander

Step 2
Mix the olive oil and lime or lemon juice together with some salt

Step 3
Add the chopped ingredients to a large mixing bowl and pour in the olive oil mixture, toss through the ingredients lightly to mix them up, being careful not to mash the avocado.

Step 4
Add your bread to the toaster, the eggs are going to take about three to four minutes, so bear that in mind for when you toast your bread – if you like it well done, toast it now, if not wait one to two minutes and remember to toast it whilst you’re poaching your eggs.

Step 5
For the eggs: fill a pan with boiling water from the kettle with a low to medium heat. Just as the water starts to bubble crack your first egg into a small bowl and gently lower it into the water, then repeat with the second one away from the first egg in the pan. Simmer for around three to four minutes.

Step 6
Layer the salsa on to your toast and place you eggs on top, add salt and pepper to taste and enjoy!

Banana & nut protein oats

Ingredients

  • 50g good quality oats
  • 350-400ml milk or milk alternative
  • 25g protein powder of your choice
  • Pinch of salt
  • 1 whole banana
  • 1 tbsp of nut butter (of your preference)
  • 1tsp of honey

Method

Step 1
Put 50g porridge oats in a heavy bottom saucepan. Pour in around 350ml of milk add a touch of salt. Simmer for around five minutes, making sure that the porridge does not stick to the bottom of the pan, but try not to stir too much to avoid this becoming gloopy.

Step 2
Take off the heat and stir through the protein powder, adding more milk if needed

Step 3
Drizzle the nut butter (we like almond) and honey over the top, slice the banana, place this on top and enjoy!

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Last updated: 30 April 2020

Sources

https://www.nhs.uk/live-well/eat-well/food-and-drinks-for-sport/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872716/

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