After training in the evening or in the morning, you will usually be hungry a short time later. It is often not easy to eat healthy and low in calories, because it has to be quick. Instead of grabbing ready meals and ruining the training effect, you should have a few simple, low-calorie recipes.
The body needs protein after weight training (equipment training, abdominal-leg butt, Pilates, etc.) to supply the muscle cells later. In addition, the glucose storage should be replenished, otherwise it probably comes to cravings attacks.
It may also be a serving of complex carbohydrates. In order for the meal to be well-saturated after exercise, a high proportion of fiber makes sense. Plenty of water is also good for satiety and also compensates for some of the fluid loss during exercise. In principle, you should drink something after training, about 1 liter per hour of sport.
After the endurance sport, if you want to lose weight, you should wait 1-2 hours with the meal. Thus, the afterburning effect is optimally utilized. Nachbrenneffekt is called the increased calorie consumption, even at rest, after training. If you wait until after the next meal after exercise, the body burns more fat, because other reserves are not available at the moment.
Sweet snack: egg white shake
If you want to or have to wait a bit after strength training until the next meal is taken, you can prepare a small, protein-rich snack in between. The ingredients are:
- 250 g of lean quark (0.4% fat)
- 150 ml of milk (1.5% fat)
- 1 banana, 1 apple or other fruit (nectarines, plums, strawberries, ...)
- 1 tsp honey, with sweet fruit this is not necessary
The whole thing can be mixed with a blender or blender and finished is a filling and protein-rich snack, ideal for strength and endurance training.
Per portion: about 350 calories (depends on which fruit you choose).
Hearty snack: tuna steak in spicy marinade
Fish is also ideal after weight training, as it provides cheap protein for muscle growth and regeneration, saturates well and has relatively low calories. For example, prepare a delicious tuna steak after training:
- 200 g tuna steak (fresh from the counter, about 3-4 cm thick)
- 1 toe garlic
- Pepper (freshly ground), salt
- Juice of half a lemon
- 2 tablespoons rapeseed oil
Wash the tuna steak and dab. Then place in a marinade of minced garlic, lemon juice, oil, salt and pepper and leave for about 20 minutes. Fry the pickled steak vigorously on each side for only 1 minute and 30 seconds. It must be almost raw inside, then it tastes best. Per serving: about 390 calories (this is a light leaf salad with low-fat dressing suitable)
You can also eat a can of fish after the sport. Here, please pay attention to the labeling and the fish that was caught and bred under the best conditions. You can find more information here.
Power breakfast: cereal with orange quark
Who drives sports in the morning is then usually starving: Of course, the reserves were emptied overnight and the morning exercise ensures a calorie deficit. So that this can serve the weight loss, one should choose a filling but low-calorie breakfast variant:
- 100 g orange juice or pieces of orange
- 200 g of lean quark
- 3 tbsp oatmeal
- 1 tbsp wheat bran or flaxseed
- 2-3 walnuts or a few other raw nuts
- who likes: some cinnamon or vanilla
Add the orange pieces or a little orange juice (50-75 ml) to the quark. If the quark should be creamier, you can also stir in some water.
Add the oats, nuts, flax seeds or wheat bran and stir. If you like, you can give it a (early) Christmas note with cinnamon or vanilla. Per serving: about 420 calories (you can also try other types of fruit)
Low-calorie dinner: chicken and cottage cheese
Poultry and dairy products are especially good for dinner. Combine both with vegetables, the body gets many different protein components (amino acids) at once.
That's good, because then he can convert the eaten protein faster and more efficiently into the body's own protein, for example, muscle cells. How about this combination after the evening workout?
- 150 - 200 g of cottage cheese
- small sliced cucumbers and tomatoes
- 150 g chicken breast without skin
- Salt and pepper, paprika powder
- 1TL rapeseed oil
Salt the chicken, pepper and sprinkle with a little paprika and then fry with the oil in the pan. Mix cottage cheese with freshly ground pepper, salt, tomatoes and cucumbers. If you have herbs on hand, you should also use them to taste the cottage cheese. Serve on a plate and finish is a low-fat meal with lots of protein and very long saturation.
Per portion: about 450 calories (you can also vary with other vegetables)
Incidentally, it's better to avoid too many carbohydrates in the evening, especially simple sugars or white bread, sweets and the like. Then the blood sugar level rises in the evening not too strong, it is hardly released insulin and the fat burning is better. In addition, one sleeps quieter with an easily digestible, protein-rich meal in the evening.