To help my muscles rebuild after I work out, I have a small serving of cottage cheese.
Try training on an empty stomach, if it is just this kind of resistance training workout, so that your body fat is sacrificed as a fuel source. Then, immediately post-workout, make sure you take in all three of your macronutrients.
I often eat a lot of food when I eat and I eat maybe three or four times a day. I eat a good breakfast I have a protein shake or something between breakfast and my workout. After working out I have a shake and then eat lunch.
For recovery, I think it's a big deal to eat within a half-hour after you exercise. Otherwise I just try to put carbs into my system before I swim and then load up on the protein after. I don't count calories. Whether it's Sour Patch Kids or Reese's or a bag of chips, if I feel like eating it, I'm going to eat it.
If I don't eat something after I work out, I get shaky and cranky - not a good combination when you're a television host.
Ensure you eat within 20 minutes of a workout. Choose healthy snacks such as slices of ham, a handful of almonds, or fruit. Sometimes before bed, I have a teaspoon of almond butter or peanut butter, which gives me enough protein to get me through the night.
After a training camp workout, my body is eager to replace nutrients and energy that are lost during the workout. It's best to have a quick bite about 30 minutes after practice. I like to have yogurt and granola, the combination of carbs and protein helps me recover after a long and tiring workout.
I like to drink my juice immediately after a workout, because that's the best time to have your sugars.
Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake. Cardio won't kill your gains as much as you think; you'll see how much muscle you really have.
If I have my breakfast after my workout, I'll do a shaker with whey protein, chia, greens powder, and maca. When I get out, I'll put ice in the shaker with coconut water, shake it, and have it for breakfast.
I like a protein shake after the gym; I think that's important. I also eat lots of fruit and vegetables.
You're coming off the training pitch properly tired. You'd be empty. You couldn't go and do extra finishing.
After workouts, I always try to eat protein right away, like a protein smoothie or an organic protein bar - you get them online.
Before training, I eat slow-release energy food, such as porridge or muesli, especially in the morning. Afterwards, I eat protein so my muscles are able to recover, such as a protein bar followed by a meal of chicken and vegetables. I always stay hydrated during workouts by drinking plenty of water throughout.
After a tough workout, I try to eat lots of proteins and try to have some carbohydrates. Pasta is always good with protein, and I enjoy Bolognese with chicken.
Eggs give me protein after a good work out. The cheesier, the better!
Certain foods are good for preparing your body for an intense workout and giving you the energy you need to endure it. Others are great for after exercising to help you maintain calorie burning, build muscle, and prevent cramping.
Complex carbohydrates are always best, except, again, after a workout where you could take simple (sugar) carbohydrates to get an insulin spike. But at other times doing this is not very beneficial because insulin is a storage hormone and it's going to shunt everything into the muscle.
I always bring a post-workout protein shake with me and some cereal for the mornings.
Post-workout, I eat a protein-rich snack, like egg whites or chana, chicken, fish with some greens.
I train in the mornings, and I'll eat two breakfasts. I'll have waffles with flax seed and almond butter and one egg scrambled. Then I'll work out and have a second breakfast - another egg or a protein shake. Within a half-hour to 40 minutes after a workout, that's when you want to load up on protein.
I love making smoothies post-workout. My favorite - depending on the day - is either a chocolate whey protein shake with banana and peanut butter, or one with vanilla and berries.
