It’s important to fuel-up after a workout and if you’re anything like me, I am quite famished after pushing myself to finish my 108 Surya Namaskars or even a short intense workout like HIIT. There’s so many ideas out there about what are the must-haves after a workout. I often find myself going back to the basics.
Yes, it’s good to have some protein after a workout to aid recovery, but I prefer to consume whole foods. If you’re looking for simple ideas to help you recover after your workouts, or just to give you some much needed energy, here are some of my favourites:
Fruit Smoothie
This is my top choice, mostly because I always have some fruit at home and secondly because it’s so quick. All you need is a blender and if you plan a little bit, some frozen bananas. Even if you don’t have frozen bananas, just adding fresh bananas gives a fruit smoothie a great texture and a hint of sweetness.
To make it, blend frozen or fresh bananas with any seasonal fruit. Add a dash of water if you need. Add fresh greens like mint, spinach, coriander for a game-changing smoothie! Top with some nuts or seeds like walnuts, pumpkin, sunflower, flax or chia seeds. If you want to up your smoothie to the next level, add some store-bought almond butter to it.
Overnight Oats
This is a prepare in advance kind of snack that will leave you satiated for much longer. If you plan and execute this the night before, you just have to take it out of the fridge post your workout.
To make it, add the following into a glass jar:
½ cup rolled oats
1 tbsp any seeds of choice- (flax, chia, sunflower, pumpkin)
1 tbsp date syrup
1 tbsp nut butter of choice (peanut/ almond/ cashew)
¾ cup milk of choice (I love almond milk)
Stip it around. Cover it tight and leave it in the refrigerator overnight.
Optionally top it with some fruits before eating. You can use apples, bananas, strawberries, mango, papaya, muskmelon, kiwi, dragonfruit.
Besan Chilla or Millet Dosa with veggies
If you’re someone who prefers savory snacks, a chilla is the perfect pick-me-up.
Many variations are possible with this simple recipe.
Just add ½ cup besan to a bowl with condiments like turmeric, chillip powder or fresh chillies, grated ginger, garlic, freshly chopped coriander or mint, finely chopped onions and tomatoes, spring onions, mushrooms or whatever you like.
Add water to make a thick batter.
Heat a flat pan or tawa and add a few drops of oil when hot. Spread it around evenly. Pour a little bit of this batter on the pan and cook on both sides.
Have it when it’s hot with chutney or ketchup.
You can optionally add a few teaspoons of millet flours to the besan like sprouted ragi flour, little millet flour, foxtail millet, jowar or bajra flour.
Tofu Scramble
This makes a great high-protein snack or breakfast and keeps you full for longer.
To make it, crush up some firm tofu.
Chop up some onions, tomatoes, and green chillies.
For Indian style bhurji, you can add a little oil to a hot pan and add cumin/jeera and green chillies to it.
For a continental style scramble, just cook the onions, tomatoes and green chilli. Add a dash of smoked paprika or tobasco if you wish.
Add the crushed tofu with a little bit of turmeric for colour. Top with fresh coriander or parsley.
Add salt and serve hot.
Fruit salad
I bet you can’t find a healthier snack than cut up fruit!
I love this simple post-workout meal, especially when I’m bored of smoothies.
Here are some things I do to ensure a yummy bowl of fruit salad:
– I always add a sweet and a citrus fruit to give different flavor
– I add some seeds for a bit of crunch
– My top tip is to add coconut milk to a bowl of cut up fruits
– I recently added roasted makhana (fox nut) to my fruit salad and it was delightful
Try these and you won’t be disappointed.