Post-Workout Meals

My hubby does Taekwondo training (Korean martial arts) twice a week and plays squash once a week. I’m so proud of him learning new things like Taekwondo and getting promoted at every grading. He is in fact getting his brown belt today 🙂 Hopefully using those defensive skills to protect me one day haha. Well it is not ideal having a job that involves sitting on his bum all day for his health. I feel for him now because I spend more time in front of computer than ever before. My physio job used to be always on the go and never had a chance to sit down and rest. Such a difference! He is normally drenched in sweat after exercise and comes home hungry. Then I prepare his dinner/ post-workout meals for him.

What you eat after a workout is crucial no matter what time of the day you exercise. Proper PRE-workout snack helps to maximise your performance throughout and post-workout meals optimises muscle recovery. Having a balanced meal of carbs and protein 1-2 hours before training supplies energy during your workout and helps to reduce post workout cortisol (stress hormone) levels. Again meals that combine carbs and protein after your workout replenish energy stores and muscle recovery. Fat intake is also important for immunity such as avocados, olives, fatty fishes and healthy oils.

Chicken curry and sago

Tonight his dinner/ POST-workout meal is chicken curry and coconut-cinnamon sago for dessert. Good balance of protein, carbs and fat!

Chicken Curry
I browned chopped 200g chicken breast, 1 carrot, 1 celery stick, 1/4 zucchini, ginger and garlic in a wok. I then added curry powder, cumin, fennel, cinnamon and coconut milk. Braise in medium heat for 10-15 minutes until ingredients are cooked and sauce is reduced. I added black sesame seeds at the end for calcium.

Coconut-Cinnamon Sago
I soaked 100g medium sized tapioca pearls and a cup of coconut milk in a pot for about 30 minutes. Then poured 2-3 cups of water into the pot and bring it to boil. Reduce the heat right down and simmer for 10-15 minutes until tapioca pearls are cooked. Add a tea spoon of cinnamon powder and honey to taste. You need to keep stirring to make sure it doesn’t stick to the bottom of the pot. Set in the fridge for 30 minutes or more and serve it cold.

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