5 minute fix: easy post-workout meals and tips

We’re all too familiar with the situation. It’s 9 PM, you’ve just got home from a killer workout, and you’re beyond starving, knowing you’ve got nothing prepared to eat.
Worry no more; these healthy tips and meal ideas will help cure bad habits post-workout.

Dejan's pre-made lunch meals for the office: Brown rice, chicken, carrots, cherry tomatoes, mushrooms, sesame seeds

Dejan's pre-made lunch meals for the office: Brown rice, chicken, carrots, cherry tomatoes, mushrooms, sesame seeds

  1. Make a boatload of rice on a Sunday night. It will stay fresh in your fridge for about five days in a sealed container. If it’s turned green (or fluffy...) then stay away.
     

  2. Baked potatoes are a brilliant food to have prepared and stashed in the fridge. You can add literally anything to these and have a great meal: cottage cheese and spinach, cheddar and beans, sweetcorn salsa and avocado... the list is endless!

Medena's pre made post-workout snack: Romaine leaves, broccoli, kidney beans, wild rice, cherry tomatoes and shrimps

Medena's pre made post-workout snack: Romaine leaves, broccoli, kidney beans, wild rice, cherry tomatoes and shrimps

3.  Mashed potatoes will also keep in your fridge for 2-3 days. Make some beforehand.

4.  Frozen vegetables are a great quick vitamin fix. Peas, corn, broccoli...

5.  If even rice and mashed potatoes are too much preparation for you, baked beans on toast will give you both the carbs and protein you need to stay healthy and satisfied after a tough workout. Add some black pepper or a bit of chili powder for some added taste. Beans also contain vitamins, minerals and carbohydrates.

6.  Canned fish such as tuna are a quick and easy protein fix. Add some black olives for a bit of extra salt! Sardines are higher in calories than tuna, but are packed with calcium, iron and protein too.

7.  To instantly remedy complete and utter starvation, eat a massive bowl of muesli (raw oats, completely fine to eat) with milk. While you’re digesting that, you can cook up some more fuel. You can hope to stay pretty full through the night if you’re training early the next morning. Also, don’t forget trusty oatmeal; steel cut oats are the best choice if you have time to cook them, but even instant would do.

8.  Pasta is an obvious choice and goes without saying!

9.  Still hungry and can’t get full after you eat? Remember, it takes 20 minutes for your stomach to digest your food. But if you’re still peckish after that, eat some healthy low fat greek yoghurt or swiss cheese.

10.  Take a banana in your bag to eat straight after those late workouts, especially if you know you need to get the bus or train home and won’t eat for a while. Your body needs fuel within 30-60 minutes of working out to reap the benefits and recover properly.

11.  Make the most of the valuable time you’ve put into working out by having good post-nutrition habits.

- Coach Medena 
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