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%!

Taste of Greece - Holidays on a plate

Even though the weather starts gettin' a bit more pleasant (well...a tiny bit), still it's much too long until summer - so why not get yourself a bit of greek summer taste to overcome that melancholy?

Spinach - feta cheese - tomato - olive oil - lemon

For this simply but delicious, typical greek dish you can use either spinach or any other green leave such as chard (mangold), dandelion or nettle - each greek househould has it's own sepcial mix of greens for "horta". Make sure you use high-quality native olive oil - this will give that typical holiday taste!

SPINACH did you know that most of the calories in spinach come from protein? Above that spinach is one of the best sources of dietary potassium and a great non-heme source of iron, along with lentils, tuna and eggs. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, heart rhythm, a healthy immune system and maintaining blood pressure.

FETA is a good source of Protein, Riboflavin, Vitamin B12, Calcium and Phosphorus.

#eatshifu%!

Anti-Aging Breakfast

Scrumbled eggs with
spinach,
mushroom
and onions.

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. They are good for: strong muscles, a healthy brain, good energy production, a healthy immune system, lower risk of heart disease, healthy baby development during pregnancy, healthy eyesight, weight loss and maintenance and a healthy appearance.

A single cup of spinach has 200 percent of our vitamin K daily requirement. Vitamin K helps our bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries

One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.

Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
 

#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%!