Food and Drink

Published on January 9th, 2011 | by thevyne

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Top 4 Post Exercise Meals

By Siddiqu “The Personal Trainer”

I have been in the gym everyday, working out like crazy!  I often get asked, “Siddiqu, what do you eat after you workout?” Well I will give you the 4 things I eat right after my workout.  Post-workout is the most critical time to eat, because exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body’s supply is with protein and carbohydrates.  You don’t want to just eat or drink from any protein/carb source, you have to make sure you choose the right source for the right time according to your workout schedule.

Top 4 Post Exercise Meals

Morning Exercisers:

Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet.  Egg yolks are one of the richest dietary sources that helps prevent fat and cholesterol from accumulating in the liver.  Serve with avocado for a nice dose of fiber and monounsaturated fat.

Afternoon Exercisers:

Baked Chicken with Brown Rice

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein.  It also contains as much potassium as there is in a medium banana.   The brown rice helps control blood sugar and provides a good source of carbohydrates.

Night time Exercisers:

The Three S’s: Salmon, Spinach and Sweet Potato

My favorite letter is S, so its only fitting the ideal balanced meal is the 3 S’s.  Wild salmon for protein and omega-3s, spinach for the vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates.  It’s an almost perfect meal.  You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size

Anytime Exercisers:

At the Gym: Whey Protein Shake

If you forgot to prepare a meal or your don’t have time to eat, then a Protein Shake is ideal and can be used anytime.  I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients;  The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk, but watch out for the calories.)

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