1. Egg white burrito
1 egg
3 egg whites
1 cup raw spinach
1 small whole wheat tortilla
When it comes to post-workout protein, eggs are an excellent choice. That's because egg protein is high in biological value, which means that the protein found in eggs is ready to be utilized by the body and most efficiently used for growth.
Load up your eggs with spinach for added vitamins and nutrients and tuck this delicious scramble into a whole wheat tortilla for a post-workout meal that will make your muscles pop.
1 cup 1% chocolate milk + 1 oz. almonds
A recent study published in the International Journal of Sport Nutrition and Exercise Metabolism notes that chocolate milk can be an optimal post-exercise recovery aid.
Chocolate milk not only provides an ideal combination of carbohydrates and protein—which your body craves post workout—but it has a high water content, which helps prevent dehydration from fluids lost during exercise. Paired with a serving of crunchy and satiating almonds, you'll almost feel as if you're eating dessert (minus the guilt).
Nutritional Information: 320 calories, 16g fat, 2.5g saturated fat, 15g protein, 30g carbs, 5g fiber
1 slice high-fiber whole-wheat bread + low-fat tuna salad
3 oz. tuna
lemon juice
1 tsp. mustard
salt and pepper to taste
Tuna, a protein powerhouse, is low in fat (when canned in water, rather than oil) and provides heart-healthy omega-3 fatty acids.
Omega-3s may also boost metabolism—yet another reason to grab a can of tuna post workout. Skip the mayo and try using a dollop of Greek yogurt or a combo of lemon juice, mustard, salt and pepper to keep it nice and lean. Pair your tuna with a piece of toasted, high-fiber whole wheat bread or crackers for an energy-boosting crunch.
Nutritional Information: 200 calories, 2g fat, 0g saturated fat, 26g protein, 20g carbs, 6g fiber
Vegetarian Diet For Health
In the study, 74 men and women with type-2 diabetes were randomly assigned to follow a vegetarian diet or a typical anti-diabetic diet. The vegetarian diet comprised veggies, healthy carbs in the form of grains and legumes, fruits, nuts, and animal products limited to just one portion of low-fat yogurt every day. Dieters got about 60% of energy from carbs, 15% from protein, and 25% from fat. The diabetic dieters stuck to the European Association for the Study of Diabetes guidelines, getting 50% of their daily calories from carbs, 20% from protein, and less than 30% from fat. They focused on foods like beans; dark, leafy vegetables; sweet potatoes; berries; fatty fish; and whole grains. All men and women restricted their diets by 500 calories per day.
Weight Loss - Don’t go on a diet
Yes That’s right - that four-letter word from your weight-loss vocabulary. “Diets don’t work,” They have an end.” Diets are also synonymous with deprivation, which generally isn’t sustainable. Cutting out foods or entire food groups that you love, and that you’ve loved your whole life, isn’t realistic for most people. Still, 80 percent of losing weight is controlling what you eat. So you’ll need to develop an “eating strategy” that can work for you for the long haul, If you want permanent weight-loss, you must make permanent lifestyle changes.@commonstrong @www.commonstrong.com
