Post-Workout Meal .... or "Good-Start-in-the-Day" Breakfast

After a hard workout you have to make sure, that you fill up with proteines AND carbohydrates. Why carbohydrates (Oh God WHY???) ?? This is because the carohydrate reservoir (Glycogene depot) in the human body is limited and depleted quite fast.

Make sure you eat "good" (slow) carbohydrates most of the time - but if you have that craving for "something else" - after workout is the moment you can allow yourself some goodies (within 1, max. 2 hours after workout!)

Here some very quick and easy ideas for a post-workout dish which is ready in 3 minutes:

1 egg - radicchio - tamatos - peppers - chili - chives - avocado

Eggs - don't be afraid to eat them! I know: eggs had a rather unwholesome reputation. Thanks to its high cholesterol content, the egg was deemed villainous. BUT - along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.

1 egg - mushrooms - peppers - chives / full grain rye-oat bread

1 egg - onion - spinach - mushrooms - tomatos

#eatshitfu%!

Balkan style SARMA

Even though spring has started astrologically, it's still not really warm outside - time for a savoury and easy to prepare (even though this takes a while!) dish that will warm your body and make your soul laugh :)

Sarma filled with minced meat and rice - cooked with smoked ribs for hours, and hours...and hours

Sarma is a bit more salty and less sour than the german sauerkraut - so make sure you taste it before you cook it and if it's too salty, put it in a pot with water an baking powder (this will also make the leaves come off easier).

Today's sauerkraut is made by fermenting cabbage, salt and spices. Sauerkraut is an excellent source of vitamin C and B.

By the way... did you know, that Sauerkraut - the maybe MOST german dish of all - is originally CHINESE....?

#eatshifu%!

137% biological value: spinach-potatoes-eggs

How much of our protein intake will be converted in to endogenous protein depends on its biological value (BV). The BV indicates how much gram endogenous protein is built out of 100 gram protein intake, its value depends on the amount and ration of essential amino acids.

Chicken Egg has the highest BV with 100%. Beef and Tuna each has a BV of 92,  cow's milk 88 and poatoes 76.

Combining certain food like eggs and potatos for example, lead to even higher BV of 137. So the body utilises the combination of these foods better than eaten seperated.

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value.

Potatoes are rich in Vitamin C, Vitamin B6, Potassium and Manganese.

Always add some veggies to your meals, in this case spinach matches perfectly. And if you want some more caloriens after your workout you can also add some bacon and cheese.

#eatshitfu%!

HOT "nothing-at-home-risotto" with chicken & spelt rice

No matter how great you organise your meals, from time to time you will find yourself in front off an empty fridge, whether your are back from a business trip or vacation or simply ran out of food. In case don´t live in Austria or in the countryside you go out and get yourself something by 11pm. If your groceries close sat 5/6pm and won´t open agail until mon 8am you don´t want to take your next couple meals at the hot-dog stall at the gas station.

For this kind of emergencies it is advisable to always have some meet in the freezer and some onions in the shelf. In worst case you add some herbs and spices and that was it.

In best case you´ll also find some spelt rice you pour over it and voilà you a HOT great "nothing-at-home-risotto".

Chicken breast has a rich amount of phosphorus, protein, niacin, vitamin B6 and selenium. Phosphorus deficiency or hypophosphatemia include neurological dysfunction and disruption of muscle and blood cells due to lack of ATP.

Spelt rice is an excellent source of protein, dietary fiber, several B vitamins and numerous dietary minerals. Richest nutrient contents include manganese, phosphorus and niacin.

Onion is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.

#eatshitfu%!

Curd cheese Pre Workout Snack

curd cheese
berries
banana
honey
grated nuts

Curd cheese is a good source of riboflavin, vitamin B12, calcium and selenium, and a very good source of protein and phosphorus. Fresh berries pack micronutrients, which have been proven to help fight muscle soreness and bananas are good potassium sources, which plays a role in muscular energy. Nuts are a good source of vitamin E, which is a great antioxidant, and Copper, and a very good source of Manganese.

A 100 gram serving of honey provides 304 calories with no essential nutrients in significant content. Composed of 17% water and 82% carbohydrates, honey is a mixture of sugars and other carbohydrates, so measure it!

Lentils with chicken

Mix up:
chicken breast bites with
onion &
garlic

salt, pepper, chilli, paprika powder & olive oil,
then add lentis (conserve) and heat it up. DONE!

At the end add some greek yoghurt on the top.

Lentils are a rich source of numerous essential nutrients, particularly dietary fiber and protein, folate, thiamin, phosphorus, iron and zinc. After soybeans lentils have with 26% per calorie the second-highest ratio of protein of any legume. So you should eat a lot of them.

Chicken breast has a rich amount of phosphorus, protein, niacin, vitamin B6 and selenium.

Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.

Onion is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. In ancient Greece, athletes ate large quantities of onion because it was believed to lighten the balance of the blood. Roman gladiators were rubbed down with onions to firm up their muscles. Doctors were known to prescribe onions to facilitate bowel movements and erections, and to relieve headaches, coughs, snakebite, and hair loss.

Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates.

#eatshitf%!

Greek Post Workout Quicky

If you are short on time, get yourself a greek yoghurt with berries and a banana. Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. And fresh berries pack micronutrients, which have been proven to help fight muscle soreness. Bananas are good potassium sources, which plays a role in muscular energy.

#eatshitfu%!

Salmon Post-Workout Meal

The meal we eat after workout is beside breakfast, our most important meal of the day. Our muscles store excess energy in the form of glycogen and protein. When we workout, the body burns fuel from our pre-workout meal and then it breaks down the glycogen in our muscles. Within a 1-2 hour window after workout, our body is the most responsive with absorbing carbohydrates and protein to rechagre our muscles storage and boost recovery.

Here is one of my favorites:
salmon
spelt rice
and veggies

#eatshitfu%!