I’m always getting asked for post-training snack ideas so thought I would take a quick snap of today’s little number.
If your fitness regime involves a few trips to the gym each week, and your goal is to lose weight, then there’s really no point in replacing those calories you have sweat your heart out to burn. However, if you’ve skipped breakfast or eaten very little for lunch before a workout then this snack is perfect to satisfy your hunger.
There’s also no need for mega protein shakes after training. They don’t make you miraculously sprout muscles and are usually loaded with sugar. You’ll get more than enough protein from your daily food intake. If weight gain is your goal then bulk up with lots of small meals throughout the day that also include carbs and healthy fats (gaining weight can be just as hard as losing it for some people).
For those who are super-fit, training hard to gain weight or maintain a high calorie intake to meet your intensive training needs, then nutritious snacks will make up an essential part of your regime.
This snack is rich in healthy fats, including anti-inflammatory omega 3’s, which research suggests may help with post training soreness (although the amount of omega 3 implied in such studies exceeds what this snack provides but hey, my legs will thank any help they can get!). It’s also rich in magnesium (natures muscle relaxer), low levels of which may encourage cramping.
As always, a good supply of antioxidants from fresh veggies is beneficial for overall health and may be especially important for professional sports people who are exposed to an excess of free radicals from intensive training regimes.
If you’re training hard or looking to gain weight then you may want to add some carbs to this dish. Try a little white pitta bread as it’s quickly broken down to restore glycogen stores in the muscles and liver.
Lentil sprout salad with smoked salmon
270 calories per serving
Rich in protein, omega 3, potassium, magnesium, vitamins B & C
2 slices of smoked salmon (about 60g)
5 raw cashew nuts
1 tsp pumpkin or sunflower seeds
3 radish, quartered
1/6th small white cabbage, finely shredded
1 tbsp lentil sprouts
1/4 small cucumber, diced
1/2 small courgette, diced
Small handful of coriander, finely chopped
2 tsp extra virgin olive oil
1 small lemon, juiced
Ground black pepper
- Place the salmon on a plate.
- Set a small frying pan over a low heat and add the nuts and seeds. Toast gently for a few minutes until slightly coloured (don’t leave the pan as they will burn!) then set aside to cool.
- Add all the veggies to a medium-sized bowl and combine with the oil and lemon juice then season well.
- Add the nuts and seeds to the salad then serve alongside the salmon.