Post-Exercise Snack Ideas

Hey guys!

I've kind of become obsessed with what I eat after my workouts.  As you know, I've been running more and more and I want my muscles to recover properly so that my next run will be even better. And so far, it's working! It's very important to have a combination of carbohydrates and protein immediately after your workout. The longer you wait, the less effective the food will be in helping your muscles recover. Plus, I'm always hungry when I get back and I look forward to my post workout snacks! Here's a bit of what I've been eating lately.

1. Homemade Electrolyte Drink

Forget Gatorade! It's filled with empty calories and tons of sugar. Plus, it's always a weird neon colour.

Fill your water bottle with filtered water. Add a pinch of sea salt, a squirt of agave and some citrus slices.

2. Fruit and Protein Smoothie

Blend fruit, soy or almond milk, and a vegan protein powder. I like to use hemp protein or vega post-workout powders. I also like to add some green for an extra nutritional kick.

3.  Brown Rice Cakes with Nut Butter

Spread a nut butter of your choice on two brown rice cakes. top with a drizzle of agave and pumpkin seeds.

4. Fit Fun Vegan's Perfect Post-run Scramble

Check out my earlier post here for the recipe.

5.  Raw Veggies with Black Bean Dip

 

6. My On the Go Workout Snacks

Oranges, dried apricots, larabars, apples and raw almonds.  Plus music and lip balm :)

I hope you find these ideas helpful.

What do you eat before and after a workout?


Do you notice a difference in performance if you don't eat properly?

Love to hear from you!

Deni

Perfect Post-Run Scramble

 I have found the perfect post run meal! It is balanced with protein and carbohydrates and is oh so yummy and filling.  After I ate this yesterday, I was so energized that I wanted to go out for another run!

Ingredients:

1/4 block extra firm tofu

1/2 red bell pepper, finely diced

1/2 yellow onion, finely diced

1 c sliced mushrooms

1 tbsp olive oil 

1 tsp tumeric

1/2 tsp fresh or dried thyme leaves

sea salt and fresh black pepper to taste

1. heat the olive oil in a skillet over medium heat
2. add onions, red pepper and mushrooms. Saute until soft
3. add tofu, tumeric, thyme, sea salt and pepper. Saute for a few more minute until tofu is heated through.
4. serve on top of toast with ketchup on top and fruit on the side.

Adventure Cleanse: Day 1

So my adventure cleanse has officially begun, and I have to say that I am loving it so far! I had my green juice in the morning and it was quite tasty. Although, I think I might have had a bit too much too soon because my stomach started to feel a bit queasy afterward, but it quickly passed. Overall, I didn't feel any detox symptoms, and I didn't have any cravings for coffee, sugar or wheat. yay! I really stuck to the food component of the cleanse, and I think I managed an 80% raw food intake.

Here is a list of day 1's eats:

Breakfast:
Make Juice, NOT War Juice!
- 3 leaves of kale
- 3 leaves of romaine
- 1 red pear
- 2 stalks of celery
- 1 english cucumber
- 1 whole lemon (without peel)
- 1/2 inch ginger root

This juice is supposed also have a broccoli stem, but I forgot to put it in.





Lunch:

Quinoa with a splash of Braggs.

Slaw Salad with almond butter thai sauce

Salad:
- red cabbage
- chard
- carrots
- yellow pepper
- chard

Almond butter Thai sauce (from Crazy Sexy Diet)
- 1/2 c almond butter
- 1 T fresh ginger
- 1 1/2 T lemon juice
- 2 T sweetener (agave, dates, or raisins)
- 1/3 c water

add all ingredients in a blender or food processor and blend until smooth

Dinner:

Raw Noodle Bowl
- zucchini noodles
- broccoli
- orange bell pepper
- avacado
- hot red pepper flakes
- left over almond butter thai sauce

Raw sweet peas with gomasio

Teriyaki tofu (adapted from "Crazy Sexy Diet"
- 3 T Braggs
- 1 T sesame oil
- 1/2 C orange juice
- 3 T mirin
- 2 T agave
- 2 cloves garlic, minced
- 1 T ginger, minced

whisk ingredients together, and let tofu marinade in it for a few hours. Lightly saute.




snacks:
1 banana
handful of raw cashews
lots of dried dates! ( I was craving something sweet, and dates are a nice healthy sweet treat)

See you tomorrow with Day 2!

hugs and veggies,
Deni