Working out post-workout meals

Carry along your own 'fit' food for an after-gym bite

The UAE is in the grips of a massive health revolution. More and more people are becoming conscious of their lifestyle habits, and their food choices in particular, in order to live more robust lives. Although much is written about regular meals, there isn't much information available on practical post-workout preparations. Here are some quick tips to silence grumbling tummies and regenerate tired muscles after a fitness regimen. And since not everyone has a full-time chef on hand, these tips will work for everyone - from the busy, stay-at-home mama to the harried corporate.

Get into batch meal prep
If you are going to be working out regularly, the best option is to simply prep all or most of your meals once a week. It takes massive planning upfront, but does away with the desperate need to wolf down just about anything after a workout. Let's be honest. We've all headed straight to a fast food joint right after a strenuous workout and didn't exactly buy a salad! Batch meal preparation eliminates the danger of consuming unhealthy food, because you would already have your post workout meal schedule planned out; you simply have to pack a container with you to the gym. Having food at the gym makes life so much easier - and healthier. Some things to bear in mind:
. Shop, wash, chop and cook on one day. It is a lot of work but you don't have to do it again for the whole week.
. Roast 1-2 chickens or poultry for the week.  Roast veggies along with the meat/chicken as well.
. Chop ingredients for salad and keep acidic ones like tomatoes and vinaigrette separate.
. Make two different vinaigrettes to add variety to your salads.
. Keep everything in the freezer so it stays fresh for a week.

A few kitchenware items you will find handy here are:
. Reusable, BPA-free (preferably glass), individual-size food containers.
. Sheet pans (otherwise called jelly roll pans) for batch baking of practically everything, including veggies and meat, or a roasting pan.
. Muffin pan (preferably 12 holes but six will do). These are extremely useful for cooking in portion sizes, which makes the whole process easier. Think little frittatas, and you can add different fillings, so you don't have to eat the same flavour every day of the week (which you'd have to do, if you did everything in a big pan!).

Blend away
By far, the most nutritious meal to consume after a workout is a protein-rich smoothie. Get a good protein powder (preferably sweetened with Stevia), and add a scoop or half a scoop, depending on your dietary needs and training intensity, to your smoothie. Bring it along with you to the gym; or if you work out at home, just start blending the moment you're done.
I find that hand blenders work perfectly, because there are less parts to disassemble and reassemble in the washing up. For the smoothest smoothies, you may want to invest in a more powerful countertop traditional blender; but, mind you, these are expensive. If you have a modest budget, start with a quality hand blender and save over time to add a traditional blender to your arsenal.

Allow yourself a splurge item per week
If you're being judicious with your food intake, you have to allow yourself a treat every week. It could be a bit of dark chocolate, or just a posh ingredient you wouldn't otherwise be able to afford in large quantities. After all that sweat and meal prep, you absolutely deserve it!
wknd@khaleejtimes.com

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