GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “cottage cheese”

Recovery Foods

Hi there!

Hard, intense workouts of the cardio or strength training variety should leave you feeling pretty drained and eventually hungry. If you’re like me, you’re not hungry immediately after a workout, but give it 20-30minutes and the hunger kicks in and it’s intense! It’s necessary to fuel your body up 1-2 hours after working out in order to help muscles repair and your body to maintain function. It’s best to get a good mix of protein, carbs and healthy fats.

After most of my workouts I’ll eat a bowl of porridge (I prefer exercising first thing in the morning) and on occassion I’ll have a salad packed with rommaine lettuce, white beans/lentils, cucumber and olives. I also have MyProtein Chocolate Smooth Whey Protein after strength training days. However, this isn’t foreveryone, so below I’ve listed some great recovery foods to have after the gym.

  • Chocolate milk (especially handy for people on the go) with a banana
  • Cottage cheese on rye bread (cottage cheese is good for protein)
  • Scrambled eggs (protein, protein, protein) pair it with some wholemeal bread or rye bread!
  • Peanut butter on wholemeal toast or rye bread
  • Coconut water and a banana (great for restoring electrolytes)
  • Avocado stuffed with cottage cheese and tomato
  • Avocado on wholemeal toast/rye bread
  • Spinach salad with chicken
  • Sliced apple with peanut butter and raisins
  • Tuna salad or sandwich
  • Smoothie with oats and greek yoghurt
  • Greek yoghurt, chopped banana, topped with some nuts

These are just a couple of great ideas that combine carbs, fats and proteins to help your body recover and make sure you’re ready to tackle the next workout! Remember to try keep carbs as wholegrains and DRINK PLENTY OF WATER. Rehydrating is vital and consistently drinking water through the day is an excellent habit to develop. Always try keep a water bottle to hand.

Hope you had a great weekend!

Gym Bug

Power Up Pancakes

Hi there,

Another transfer from my old blog, but these pancakes are incredible so they must be shared. Best part? They’re good for you. Excellent post or pre-workout fuel and they’re very easy and quick to make

Ingredients:
50g oats (Stoats Original work perfectly)
100g cottage cheese
2 eggs
Your favorite pancake toppings

Method:
1) Blend all the ingredients together (easiest to do with a food processor).
2) Split the batter into two equal portions and spread into a pan.
3) Cook until golden brown on each side.
4) Top with your favorite toppings!

I topped mine with fresh raspberries, strawberries, blueberries, banana, a little golden syrup and some raspberry fat free yoghurt. It was amazing.  The photo below shows an example of what you can do with the pancakes in terms of toppings. This particular photo was taken on Friday when my two sisters made them.

Some suggestions for healthy* toppings;

  • Banana and greek yoghurt
  • Berries (fresh or frozen, you could even whip up a quick fruit compote)
  • Peanut butter (just watch the quantities)
  • Fat free yoghurt (keep an eye out on the sugar content)
  • Golden syrup (again all about moderation)
  • Tinned fruit (aim to buy tinned fruit in it’s own juice not syrup)
* you might consider some of these unhealthy, but things in moderation are okay, and let’s face it, these pancakes deserve decent toppings!

Start the day with a protein punch! Or have them as a post-workout snack!
Check out my Pinterest page for othe healthy recipes I’ve found (and some little treats), when I tried them out I’ll post about them!
Gym Bug

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