The top simple post workout carbs

It might sound strange but beans on toast has a really good amino acid profile, it’s cheap, easy and tasty. We have to look at realistic options for the person who finds it hard to be very organised, but to also look at solutions that wont break the bank.

It might sound strange but beans on toast has a really good amino acid profile, it’s cheap, easy and tasty. We have to look at realistic options for the person who finds it hard to be very organised, but to also look at solutions that wont break the bank.

Screen Shot 2018-11-21 at 19.36.39.png

Okay, so you’ve just blasted out a session in the gym and you need to replenish your energy stores…. what do you do ? Well it depends, are you going to work? or are you going straight home?

Let’s just say for this post that you are going to work after your training session, what can you make that is fast or have at your desk?

Once the work is done in the gym, recovery becomes your number one priority. This is why you need to put some thoughts into your post workout meal.

What is the general rule or system to follow ? We follow this system

1) It is low in fructose

2) It is high in glucose

3) It has a high insulin index

Hence some good carb food choices for your post workout meal are: apricots, beans on toast, kiwis, pineapples, watermelon white rice with maple syrup, potatoes, some cereals, yogurt, rice cakes with jam. All these foods tick all the boxes since they are low in fructose, high in glucose and have a high insulin index.

An unlikely winner is Beans on Toast

Ideal after an intense lifting session in the gym, where you have burned carbohydrate as a fuel source.

Watermelon to great to eat intra workout, during the training sessions. Top tip is to make a blended watermelon smoothie to bring with you to the gym.

Watermelon to great to eat intra workout, during the training sessions. Top tip is to make a blended watermelon smoothie to bring with you to the gym.

Tuna and Rice salad is something you can make once you have a microwave, get some rice in the microwave, a can of tuna and some mixed salad and veggies, either cooked from frozen or bought in a local deli. Cheap and on point, easy to make.

Tuna and Rice salad is something you can make once you have a microwave, get some rice in the microwave, a can of tuna and some mixed salad and veggies, either cooked from frozen or bought in a local deli. Cheap and on point, easy to make.

It’s important that you learn ways to eat on the go and for practicality, we find the more practical the meal or nutritional solution. The more adherence to the plan.

When Caroline (pictured below) was getting back in shape after her son was born, it was crucial she applied some very simple strategies to boost her body back up. Becoming a mother had a new drain of energy. Post workout nutrition is very important to busy people. If you have no plans for the day, it’s a little different.

Plan you micro meals, in the car on the go, maybe it’s a yogurt with granola, post training. Maybe it’s a protein milk with a banana. Maybe its a pre-made small pot of over night oats with honey. All these things are perfect, very cheap, easy to get and easy to eat.

Plan you micro meals, in the car on the go, maybe it’s a yogurt with granola, post training. Maybe it’s a protein milk with a banana. Maybe its a pre-made small pot of over night oats with honey. All these things are perfect, very cheap, easy to get and easy to eat.

Dean Ward @Fit Studios