Salad as the meal...not a side dish

After a tough workout your body needs to refuel with the right amount of carbs and protein. Your source of complex carbohydrates will come from the salad and the vegetables that top it off. Your protein and healthy fat(omega-3s) will come from the salmon. Don't forget that adding healthy fats that are high in omega 3s help to boost satiety and increase glucose metabolism...body stores less fat. If salmon isn't one of your favorites, then top the salad with avocado slices or sprinkle with walnuts or almonds - both of these provide protein and magnesium for muscle function and recovery.

Choose leafy dark greens such as romaine and spinach lettuce which contain both phytonutrients and high amounts of B vitamins for energy. If you want to increase muscular strength for your next workout add broccoli - contains a phytochemical that boosts testosterone's anabolic muscle increasing effect. Toss in asparagus which is high in iron and absorbs the nutrients for energy production and add tomatoes which help to prevent muscle cramps and are high in potassium. Since lettuce and vegetables have a high volume of water, you can eat lots without going overboard on calories. Don't forget you must include a source of protein - without protein in your salad you 're not feeding the muscles to recover and prepare for the next workout. Without protein, your next workout will be less effective because your energy will be depleted. Vegetarian: add baked tofu, low-fat aged cheese, black beans or protein-packed quinoa.

So here you have a nutrient dense meal topped with a protein of your choice that provides the omega 3s to help absorb all the nutrients from this meal. Fill your plate up since this is a low-calorie meal - all the complex carbohydrates come from vegetables.

After a workout this meal is great for protein re synthesis and allows you to prepare for your next workout. Can't beat that! Eat up everyone.

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