Tag Archives: post-workout meal

The Perfect Post-Workout Pasta Recipe

4 Dec

p7310141-e1355760455714[1]Regardless of whether it’s after a workout, practice, or game, your body needs to replenish with carbohydrates, protein, and healthy fats to recover and provide long-term energy reserves. Sometimes the activity ends right around mealtime, when you are craving something heartier than a snack. If that’s the case, your answer might be my “perfect post-workout pasta,” an easy recipe that’s also an old family favorite. Not only does it make for a great post-workout meal, it can also serve as a pre-workout meal or as a nutritious dinner anytime during the week. (Pasta lover? This may be the diet you’ve been searching for.)

The Perfect Post-Workout Pasta Recipe

Ingredients

  • 1 pound Barilla Plus spaghetti
  • 2 cloves fresh garlic
  • 2 to 3 tablespoons olive oil
  • Crushed red pepper (optional)
  • 10-ounce package frozen spinach
  • 15-ounce container of ricotta cheese
  • Parmesan cheese (to taste)
  • Fresh parsley

Directions

  • Cook the spaghetti according to package directions.
  • While pasta is cooking, mince the fresh garlic (or save time and use one tsp. garlic from a jar) and brown it in two tbsp. olive oil (here is where I also add a little crushed red pepper flakes to “spice up” the recipe).
  • Microwave the chopped spinach, according to package directions.
  • When pasta is done, before draining the pot, save a cup of the pasta water to add later.
  • Quickly drain spaghetti (but do not rinse) and return to the pot.
  • Over low heat, add the olive oil, garlic and spinach mixture plus the ricotta cheese to the spaghetti.
  • Mix until all ingredients are blended and distributed evenly.
  • To add moisture if needed, add some of the saved pasta water and a little olive oil.
  • Season the dish with grated parmesan cheese and garnish with fresh parsley.

This recipe makes four generous servings. Of the primary ingredients, the pasta provides carbs; the ricotta cheese provides quality whey protein (ricotta is made from whey drained from cheeses such as as mozzarella and provolone); the olive oil and ricotta offer healthy fats; and the spinach and garlic provide a plethora of micronutrients.

Get STRONGER, Get FASTER!

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Muscle Recovery 101

13 Jul
Peanut Butter, Banana, and Honey on Whole Grain Bread

Peanut Butter, Banana, and Honey on Whole Grain Bread

The way exercise works is actually pretty simple.  Exercise helps stoke your body’s fat-burning and muscle-building capabilities.

The harder (and higher intensity at which) you train, the better response you get.  Moderate- to high-intensity exercise stimulates the mobilization of your fat stores (that means it gets fat out of “storage” and into the bloodstream where it can be used by the muscles as energy).

This effect can last up to 24 hours (some experts contend the effect lasts even longer) and allows you to burn more fat even when you’re not exercising.

After your workout, your body is hungry for and ready to convert consumed proteins into new muscle.  Depending on your strength and fitness goals, consuming the right nutrients after your workout can help you burn more fat and/or add more muscle.

CARBOHYDRATES

Volumes of research prove that consuming carbohydrates within 30 minutes post-workout can stimulate muscle glycogen re-synthesis (energy, in the form of stored glucose, in your muscles).  This can help restore your muscles’ energy supplies for future workouts.

PROTEIN

Equally as important, consuming protein, particularly its essential amino acids, immediately after and up to 3 hours post-workout provides the body with the building blocks for muscle protein synthesis. When you combine carbs with protein after a workout, especially a prolonged, resistance training session, you can maximize the results of your strength training regimen.

POST-WORKOUT (Carb + Protein Combo) SNACKS

Here’s a short list of ideas for your next post-workout snack:

  • Banana with peanut butter
  • Greek yogurt with berries/fresh fruit
  • Hard-boiled egg and apple slices
  • Lean turkey/chicken breast sandwich on whole-grain bread with lettuce, tomato, and sliced avocado

Get STRONGER, Get FASTER!

Your thoughts?

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