Best recipes to give a boost to your results! bye bye Belly!
The combination “diet + exercises” offers advantages in balance, ac, more energy and muscle growth. Turn your pre and post workout menu into five tasty recipes and enjoy these benefits!
Exercising the body every day for 30 minutes is guaranteed minus digits on the scale and sharp curves on the silhouette. However, this effort for a healthier life and a leaner body can be in vain when there is no effective change in the menu. The reason? The items that make up the dish are essential to avoid and eliminate fat stores, stimulate muscle recovery and maximize sports performance. In addition to betting on a balanced menu, it is important to be aware of snacks made before and after physical activity. “The pre-workout meal provides enough energy for the practice of physical activity, providing more strength, speed and endurance, and prevents large losses of lean mass. The post-workout diet is mainly aimed at recovering the lean mass lost during physical activity, mainly by regaining muscle glycogen levels, “says Bianca Magnelli, a sports nutritionist at the clinic named after her from São Paulo.
Carbohydrates or proteins?
If you have doubts about which one is most important to your workout, know that both are essential. Carbohydrates are responsible for providing energy and give the necessary phrases to perform the exercise. “Carbohydrates [sweet potatoes, spinach, bread and brown rice etc.] are always the most indicated because they are digested more slowly and reduce the rate of secretion of insulin, a hormone responsible for fat stores,” explains Anna Teixeira, nutritionist of the network of Just Fit academies in São Paulo (SP). Barbara Bueno de Moraes Gallo, nutritionist in sports nutrition at the Giulliano Esperança Wellness Institute in Rio Claro (SP), fiber-rich or fiber-consumed carbohydrates are ideal because they can be used as a source of energy for more time and decrease the chances of being stored as adipose tissue. “Simple carbohydrates [bread and white rice, banana, etc.], in turn, can be good options for post-workout because they have quick absorption and facilitate the recovery of lean mass,” adds Bianca Magnelli. Proteins are present in all cells and tissues and have a constructive function, that is, they are indispensable to maintain or gain muscle mass, leaving the body more delicate and defined when exercised. “Protein sources should appear throughout the day, but in the post-workout, they should be consumed in greater quantity,” stresses Barbara. They can be of vegetable origin (soybeans, beans and lentils) or animal (meat, eggs, milk and derivatives).
Enjoy the following recipes and turbine the menu of your pre- and post-workout meals
- 8 slices of bread 100% complete
- 1 Courgette
- Olive oil
- 8 slices of turkey breast
- 8 Slices of cheese mines
- 1 Piece Fear of Pumpkin
- 1 Col. (soup) of homus tahine
- 1 clove garlic
- 1/2 Lemon-Galician (or Lemon Tahiti)
Way of doing
Pasta: Cut the pumpkin into cubes and steam. In a container, put lemon juice, salt, garlic, squeezed and tahine humus and mix well. Add the cooked pumpkin and mash until a homogeneous cream is obtained. Reserve.
Pesto: cook the spinach in the steam. In the blender, put spinach cooked and squeezed (remove excess water), add olive oil, garlic, parmesan cheese, chestnuts and lemon juice. Beat until cream is obtained. Reserve.
Zucchini: Cut the zucchini horizontally into thin slices – or use a mandolin to slice – and bring to the skillet to brown with a little olive oil.
Bread: Fold the slices in a frying pan with a wire of olive oil.
Assembly: remove the bread from the plate, pass the pesto in one of the slices and, in the others, the pumpkin cream. Arrange the zucchini, turkey breast and cheese mines in one of the slices and freeze with the other. Serve immediately.
Income | 4 units
Smart trick: If you prefer, reduce the layers and combine them any way you want. You can also change the cold cuts for chicken breast. Try putting the sandwich on the Arabian bread or savoring the pastas with toasts, “says Sylvia Pozzobon, author of the Fit Kitchen website and a partner at Ateliê Kitchens S in Rio de Janeiro,
Protein Mug Cake
- 1 Egg (without gem skin)
- 2 Colas (soup) of oat bran
- 2 Col. (soup) of skimmed milk powder
- 1 Colas (soup) of cocoa powder
- 1 Col. (tea) of sweetener
- 2 teaspoons natural yogurt
- 1 Col. (tea) baking powder
- 2 squares of half bitter chocolate
Way of doing
Beat the egg well and then add the remaining ingredients. Mix. Use the mixer if you prefer. Divide the dough into two mugs and take one at a time to the microwave. Cooking time varies from 1 min