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As we celebrate National Fitness Day this September, we spoke to Health Coach, Jennifer Rhodes, about how we fuel fi tness through the perfectly balanced plate...
You can’t exercise yourself out of a bad diet – adequate nutrition is essential to proper training and recovery. If you’re not consuming enough nutrients to support your workouts, your body won’t adequately recover, leaving you feeling sore and lethargic. It is best practice to refuel with real, whole foods rather than overly processed bars, powders and drinks.
Refuelling post workout is three-fold:
❤ Recharge with carbs When you workout your body burns through energy in the form of glycogen. Replenish depleted fuel stores by consuming some high-quality carbohydrate.
❤ Repair with protein Since strenuous exercise causes damage to muscle tissue, it is best to consume a good source of protein post workout to repair muscles. T e body is very effi cient at utilising protein within 30 minutes to
48 | THE WEST COUNTRY FOODLOVER
1 hour aſt er completion of a workout, so it would be ideal to eat within this time frame. It is possible to supplement with a protein powder, but it is important to choose quality whole food supplements, such as hemp, pea and rice blend, or organic whey.
❤ Rehydrate with water Hydration post workout is essential, especially for fat loss. Aim for 2–4 litres per day. Add some fresh lemon, cucumber or mint if you don’t enjoy drinking plain water. Coconut water is a great way to replenish electrolytes lost through sweat.
MUSHROOM SALAD Serves 2
2 Portobello mushrooms, sliced
100g butternut squash, cut into thin slices
50g green lentils, cooked 20g kale
1 small red onion, cut into wedges 6 sage leaves 2 tbsp olive oil 10g mixed seeds Half a pomegranate 20g baby spinach
FOR THE DRESSING 2 tbsp olive oil 1 small garlic clove, crushed 1 tsp Dijon mustard
2 tbsp pomegranate molasses 1 tbsp white wine vinegar 5g parsley
1 Preheat your oven to 200C/gas 6.
2 Toss the butternut squash, red onion and sage leaves with 1 tbsp of olive oil.
TOP TIP
Portobello mushrooms are a great source of
protein but for added post workout protein, add a poached egg...
Season with a little salt and milled pepper, and roast for about 20 mins until nicely coloured.
3 Cook the kale in boiling water for 20 secs and then drain.
4 In a frying pan, or ideally a griddle pan, cook the sliced Portobello mushrooms for 2–3 mins on either side.
5 For the dressing place all the ingredients into a jam jar and shake.
6 In a salad bowl add the kale, spinach, lentils, butternut and red onions, and toss with the dressing. Top with the mushrooms, pomegranate and mixed seeds.
www.justaddmushrooms.ie
REFUEL
READY TO
The tips and tricks to refuelling post workout
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