THE IMPORTANCE OF A HEALTHY POST WORKOUT MEAL-- OLY LIFTING TEX MEX
Posted on October 30 2019
One of the great things about OLY Life is that not only do we want you to look good in our apparel, we want you to feel great and get the best out of your OLY Lifting sessions.
Some of our blog posts will be about nutrition and the importance of fuelling your body with the right nutrients to keep you feeling strong and energized during your Olympic lifting workouts. Rebuilding your muscles and replenishing your muscle glycogen stores post lifting is incredibly essential to recovery and being ready to lift effectively again.
Feeling sluggish, decreased energy and weakness can be signs you are not eating properly and/or that you are not eating enough. Getting your nutrition on point is really essential to progress in any Olympic lifting program.
Today I wanted to give you a delicious Tex Mex recipe that is really easy to make and the best part is that it is portable. You can simply pop it in your knapsack or bag and take it with you to eat after you workout or use it as an easy dinner/lunch meal. You can also make a bunch of these for the week and have a mason jar everyday ready to go. This meal is full of the essential amino acids that are required to grow and strengthen your muscles as well as carbs to to replenish your glycogen cells.
Carbs are important to lifters, it's not just about protein. We need carbohydrates to replenish depleted muscle glycogen stores. Without proper glycogen stores we may feel weak and sluggish. Maybe next time you lift and feel like you have no energy, have a look at your nutrition over the past 24 hours. What did you eat? Was it a healthy sources of proteins, carbs and fats?
According to a study published in the Journal of Sports Science & Medicine, muscle glycogen is vital to exercise recovery and the sooner you have carbohydrate intake after strenuous exercise the better. Muscle glycogen uptake is a slow process which can be increased with the addition of some protein in your next meal post exercise to stimulate muscle repair and reduce degradation. The sooner you eat after exercise the better. "Glycogen synthesis is a relatively slow process, and therefore the restoration of muscle glycogen requires special considerations when there is limited time between training sessions or competition."(1)
We will keep this post short.. we know ya just want to eat! The main point here is, in order to stay healthy, stay strong and energized and ready to lift again, nutrition is a key factor that should be incorporated into your Olympic lifting program. You can lift as much as you want but if you are not repairing and recovering well your results will not be optimal.
MASON JAR TEX MEX
Use a 1/2 L or 500ml Mason Jar or whatever container you have.
- 1/2 cup cooked Rice (brown, white, basmati.. whatever you like)
- 1/4 Spinach Shredded
- 1/4 cup Salsa (your favourite brand)
- 1 tbsp mayo or vegenaise (if avoiding dairy)
- Cilantro (optional and to taste)
- Shredded cabbage (optional)
- 1/4 fresh tomato, diced
- 1/4 avocado diced
- 1/4- 1/2 cup Bean mixture
I make a large portion and then just divide it up between mason jars. This is for a bulk portion then just add 1/4 to 1/2 cup mixture to the mason jar.
- 1 tsp olive oil or coconut oil.. just enough to prevent sticking.
- 1/4 cup onions
- 1 can black beans rinsed well
- 1 cup corn (fresh or frozen)
- 1/2 cup diced pepper (red or yellow)
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp garlic powder
- Salt and pepper to taste
Can add diced tofu, chicken, beef for extra protein but there is already lots of protein (complete) in this meal so if you would like to keep it vegetarian you are all set. Cook these protein additions separately, then add them to the bean mixture to ensure they are cooked through thoroughly.
*To a large pan add oil and onions and cook until onions are translucent. Add the rest of the ingredients and cook for another 5 minutes or until mixture is cooked through. Taste and adjust seasoning to your liking.
*When finished added mixture to a large bowl or keep in pan and let cool completely before transferring to mason jar. This goes for the rice as well, make sure rice is cooled completely.
To your clean mason jar layer in this order from bottom up:
- bean mixture
- cabbage (if using)
- spinach and cilantro
- cooked rice
- top with more cilantro if desired.
Put top on mason jar and store in fridge. When ready to eat simply scoop out mixture into a bowl and eat cold or warm it up!
NOTE: I usually make a large portion of rice as well so I can divide it up between mason jars or make burritos with leftovers.
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