Are you ever wondering what to eat after a training session? You may have heard that carbohydrates and protein are important after exercise to help refuel your muscles and promote recovery.
Finding foods that are high in both carbohydrates and protein, while being tasty and easy can be a challenge though. Bread is a fantastic example of a good carbohydrate to help replenish our bodies energy stores. Bread can also be a good source of fibre and protein. Paired with some higher protein foods such as yoghurt, egg or cheese, you can create the perfect combination for a post training snack.
The base
There are many brands and types of bread out there, so what one should you choose? Research supports the idea that different types of carbohydrates can assist in improving performance. Simple carbohydrates that are easy to digest and supply energy to the muscle quickly, are most beneficial to consume before exercise.
Simple carbohydrates should also be consumed in between training session, to quickly refuel the muscles for continued exercise. An example of a simple carbohydrate is white bread. White bread is low in fibre and can be digested more efficiently by the body. This means the body’s energy stores are replenished more quickly, and you can perform to your best ability.
The second type of carbohydrate is a complex carb. These carbohydrates contain more fibre and protein and are slower to digest. Some examples of complex carbohydrates are rye, wholemeal or multigrain bread. These breads take longer to be broken down by the body, and therefore release energy more slowly.
Complex carbohydrates are perfect for a post training snack or meal to slowly refuel the body’s energy stores and help with muscle recovery. It is also important to include complex carbohydrates throughout your day and outside of training to supply your body with the energy it needs.
For a pre-training or in-between training snack, choose white bread!
For a post-training or anytime outside of training snack, choose rye, wholemeal or multigrain bread!
Here I am going to show you three of my favourite toast combinations to give you some new and delicious snack ideas.
The sweet and in season toast
For this toast recipe you can tailor the toppings to your liking or whatever is in season now. Coming into summer, stone fruit such as peaches or nectarines are a perfect option. Start with your toast base, and I then top with yoghurt. I used plain Greek yoghurt, but you could also use flavoured yoghurt. I then add sliced nectarines and a drizzle of honey to add some extra sweetness. So here is the recipe below!
Ingredients:
- 1 slice of bread
- A few tablespoons of yoghurt
- 1 nectarine
- Drizzle of honey
The café style toast
This one is for the cafe breakfast, savoury lovers out there. I topped this toast with avocado, a poached egg and black pepper. A fried or scrambled egg would also work well. You could also add a squeeze of lemon or lime juice for freshness!
Ingredients:
- 1 slice of bread
- 1 egg
- ½ an avocado
- Black pepper (optional)
The creamy cottage cheese toast
This toast recipe is a perfect combination of creamy and savoury. The cottage cheese is a great source of convenient protein that requires no cooking. I topped this toast with fresh tomato, lime juice and black pepper, to add in some vegetables and freshness. Give it a go!
Ingredients:
- 1 slice of bread
- A few tablespoons of cottage cheese
- ½ a tomato
- Lime juice (optional)
- Black pepper (optional)
The portion of these recipes should be adjusted to suit your individual energy requirements and exercise demands. Therefore, allowing you to perform your best with optimal nutrition! For more delicious recipe ideas, check out our Embody Membership!