The most important aspect of post-workout nutrition is the consumption of protein. Amino acids, the building blocks of protein, are responsible for the repair and recovery of muscle tissues. Your body requires amino acids (protein) to rebuild your muscle fibers so they grow, get stronger, and prevent injury.
If you don’t consume protein and a wide variety of amino acids after exercise, you make yourself susceptible and potentially prone to injury from damaged muscle fibers that are waiting to be repaired.
While we all do understand that food such as chicken, fish and meat are high in protein, the biggest challenge is faced by vegetarians who generally resort to protein supplements and shakes to ensure their body receives the required proteins. This being said nothing can replace the benefits of eating whole foods. Replenish your body with plant based protein sources, such as, quinoa, chia seeds, flax seeds, dark greens, beans, legumes heavy foods like tofu and tempeh.
The experts at India Gate suggest a plant based protein rich diet for vegans and vegetarians:
More than 25 percent of your post-workout snack should come from protein, fibre and healthy fats. For vegans, vegetarians and those following a gluten free diet, a fruit, home made energy cookies made from quinoa, quinoa salad with veggies, seeds and nuts should work well. Don’t forget to have a glass of warm water with soaked chia seeds, this will not only suffice for your body’s fibre requirements but also ensures your stomach is adequately full for a longer time span.
After Workout Meal
Your next meal, eaten an hour or two after your workout, is the perfect time to load up on protein. Your body has replenished its fuel with the carbohydrates from your snack and is now ready to rebuild. If you have worked out in the morning then makes sure you have a sumptuous breakfast which can include a smoothie loaded with fruits, nuts and seeds or a quinoa apple porridge. If you’re looking forward to something more solid then opt for quinoa pancakes with organic honey along with kefir with chia and flax seeds.
Working out in the evening should be followed up with an early dinner. Begin with a bowl of bean soup along with a veggie packed quinoa salad. Those who enjoy rice can have sprouted brown rice with some sautéed veggies or vegetable curry. Craving a treat or a dessert? Bake a quinoa dark chocolate coffee cake or try a banana cake with chia seeds. This will provide your body with the right balance of protein and carbs.
If you’re training hard, continue to refuel with snacks that combine protein and carbs every few hours. These snacks can include quinoa with hummus or a quinoa taco shells with lettuce and salsa. The higher quality your food, the better and faster your recovery, so try to stick to whole, unprocessed foods such as vegetables and fruits, whole grains and beans. Drink plenty of water, fruit juices or sports drinks to rehydrate
Below mentioned are a few recipes to try –
- Quinoa Tabbouleh
- 1 cup quinoa, rinsed well: 125gms
- salt: to taste
- fresh lemon juice: 30ml
- garlic clove, minced: 1no
- extra-virgin olive oil: 75ml
- Freshly ground black pepper: 3gms
- Cucumber: 1no
- cherry tomatoes, halved: 30gms
- chopped flat-leaf parsley: 30gms
- chopped fresh mint: 20gms
- scallions, thinly sliced: 10gms
- Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
- Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.
- Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
- Tandoori mushrooms with quinoa
- Hung curd- 80 gms
- Cream- 20 gms
- Salt & pepper to taste
- Cumin powder – 1/4 tsp.
- Quinoa – 60 gms boiled
- Cottage cheese grated – 30 gms
- Coriander chopped- 1 tbsp. gms
- Mushrooms (big enough to be stuffed) -10 pieces
- Marinate the mushrooms and fill the empty stem spaces with the filling.
- Bake them in an OTG for 15-20 mins at 200 degrees Celsius or till the mushrooms are well cooked.
- Serve Garnished with chopped coriander and ketchup
|Total Calories||285 kcals|
- Quinoa and zucchini risotto
Garlic finely chopped – 2
Onion chopped – 1 tbsp.
Quinoa (pre-boil for 7-8 mins) – 1/2 cup
Vegetable stock- 1 cup
Yellow and green zucchini (cut half pieces each) very small diced (brunoised)
Salt to taste
Butter – 1 tsp.
Feta cheese – 3 tsps. (or as much as you like)
Vegetable oil 2 tsp.
- Take oil in a hot pan, sauté the onions and garlic for 2 minutes, making sure it doesn’t get any colour.
- Add the quinoa and one ladle of the stock, stirring it constantly, cooking till all the stock is used up and the quinoa is completely cooked( u might need more or less stock depending on how well your quinoa is cooked).
- Add the finely chopped zucchini, cook for another minute and finely finish it with butter and served garnished with feta cheese on top
Note- you can make this with pre boiled quinoa as well to save time.
|Total Calories||142.3 kcals|
About India Gate and KRBL Group
India Gate, a benchmark in quality food standards, is a KRBL Group flagship brand. As a global food brand, India Gate continues to earn respect and patronage among consumers the world over.
Apart from the newly introduced Quinoa, India Gate also specializes in brown rice and is known in the region for its highest selling India Gate Classic Basmati Rice.
KRBL’s journey started over 120 years ago as a company that engaged in grain marketing and agro processing. It was later incorporated in 1993 with the objective of processing paddy and with its vast experience and expertise, the miller is now synonymous with basmati rice – favorably positioning Indian basmati on the global food map.
As the world’s largest basmati miller and exporter, KRBL is currently present across all the basmati eating regions such as Asia, Middle East, Europe, USA, Canada, and Africa. KRBL is known for its seed development and farmer engagement program and the trust it has earned by implementing the fastest- scalable lab-to-market Public-Private Partnership project with the synonymous 1121 grain.
KRBL has won many accolades throughout the years with its most recent award being the awarded the coveted APEDA Award Golden Trophy for the largest exporter of Basmati rice. Additionally, it has received in 2016 Guinness World Records for the heaviest bag of rice. In 2015, it received the prestigious NAAS India Silver Jubilee Award for Basmati rice trade development.