Categories: Workout Meals

Workout Meals – Sport360.fit

Workout Meals – Sport360.fitChicken with Mango Salsa and Spaghetti SquashBest Pre- and Post Workout Meals9 Best Foods to Eat After Your Daily WorkoutGain the Energy You Need to Exercise from These SnacksTop Pre-workout FoodsNotice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/ https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/#respond Wed, 14 Mar 2018 02:14:33 +0000 https://sport360.fit/en/?post_type=recipe&p=2184 Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium. Nutritional values (per serving) Calories: 366 Protein: 27 g Fat: 13 g Carbohydrates: 38 g Sodium: 461 mg Potassium: 761 mg Cholesterol: […] The post Chicken with Mango Salsa and Spaghetti Squash appeared first on Sport360.fit. ]]> Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium. Nutritional values (per serving) Calories: 366 Protein: 27 g Fat: 13 g Carbohydrates: 38 g Sodium: 461 mg Potassium: 761 mg Cholesterol: 63 mg Calcium: 106 mg Iron: 2 mg Vitamin A: 1,348 international units Vitamin C: 47 mg Servings: 4 Preparation:…

Workout Meals – Sport360.fitChicken with Mango Salsa and Spaghetti SquashBest Pre- and Post Workout Meals9 Best Foods to Eat After Your Daily WorkoutGain the Energy You Need to <a title="" class="aalmanual" href="https://mag.rjeem.com/tag/exercises/">Exercise</a> from These SnacksTop Pre-workout Foods

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Chicken with Mango Salsa and Spaghetti Squash


Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium. Nutritional values (per serving) Calories: 366 Protein: 27 g Fat: 13 g Carbohydrates: 38 g Sodium: 461 mg Potassium: 761 mg Cholesterol: […]

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Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium.

Nutritional values (per serving)

  • Calories: 366
  • Protein: 27 g
  • Fat: 13 g
  • Carbohydrates: 38 g
  • Sodium: 461 mg
  • Potassium: 761 mg
  • Cholesterol: 63 mg
  • Calcium: 106 mg
  • Iron: 2 mg
  • Vitamin A: 1,348 international units
  • Vitamin C: 47 mg
  • Servings: 4
  • Preparation: 45 minutes
  • Cooking: 45 minutes
  • Total time: 1 hour 30 minutes

Ingredients

  • 1 ripe mango, peeled and sliced
  • 1 jalapeno, chopped (to taste)
  • 1/2 cup red onion, diced
  • 1/4 fresh chopped coriander
  • 2 tablespoons red wine
  • 1 tablespoon light brown sugar
  • 1 1/4 teaspoon sea salt
  • 1 squash (about 1.3 kg in weight), halved and unseeded
  • 227 grams skinless, boneless chicken breast, chopped
  • 2 tablespoons coconut or canola oil

Instructions

  • For the salsa, add the mango, onions, coriander, vinegar, sugar, 3/4 teaspoon salt in a small bowl. Mix well and set aside.
  • Place the squash cut-side down in a microwave-safe dish with 2 tablespoons of water and don’t cover the plate. Set to high for 10-14 minutes.
  • Pound the chicken with the smooth side of a meat mallet until it’s about 1 1/4 cm thick and season with 1/4 teaspoon salt.
  • Heat 1 tablespoon of oil in a large skillet over medium heat, cook the chicken for 3-5 minutes on each side until well done.

When the squash is ready, use a fork to scrape out the pulp in long streaks to get a spaghetti shape. Put in a medium-sized bowl, add 1 tablespoon oil, 1/4 teaspoon salt and toss well. Serve with the chicken, almonds and mango salsa.

Source:

http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/

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Best Pre- and Post Workout Meals


Pre-workout Bran toast topped with banana pieces and a large pinch of cinnamon Bran toast with fruit gives you two types of carbohydrates, simple and complex, and is a meal that’s easy to digest. The complex carbohydrates will keep your system active, and the fruit will give you more short-term energy. Bananas are a great […]

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Pre-workout

Bran toast topped with banana pieces and a large pinch of cinnamon

Bran toast with fruit gives you two types of carbohydrates, simple and complex, and is a meal that’s easy to digest. The complex carbohydrates will keep your system active, and the fruit will give you more short-term energy. Bananas are a great choice as they contain a lot of potassium, something we need to consume when sweating during activity. Finally, the cinnamon. This is works on stabilizing blood sugar and improving brain function.

Greek yogurt with nuts and dried fruit

Start consuming milk before your workout as it’s very light on the stomach, and by adding nuts, pieces of small dried fruit and sugar-coated chocolate to it, your body will obtain increased energy, while nuts will play a major role in stabilizing insulin levels.

Post-workout

Grilled chicken with veg

After training, your body needs to re-energize, so you will need a nutritious rich meal. The protein in chicken will help feed your muscles, and by adding vegetables with olive oil you’ll enjoy a nutritious meal that’s perfect for your post-workout phase.

Salmon and Sweet Potato

Salmon is known for containing good proteins, in addition to a great amount of biologically active peptides; Small protein molecules that play a major role in treating inflammation, adjusting insulin levels and supporting joints, and by adding sweet potatoes to the meal you will get complex carbohydrates, as well as restoring glycogen levels, which are usually drained after exercise.

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9 Best Foods to Eat After Your Daily Workout


We can’t stress the importance of a healthy diet enough, a healthy diet becomes even more important based on the time it’s consumed, as post-workout meals are considered some of the most important meals; for their components help in improving the body’s fat-burn rate and the rebuilding of damaged tissue, not to mention the other […]

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We can’t stress the importance of a healthy diet enough, a healthy diet becomes even more important based on the time it’s consumed, as post-workout meals are considered some of the most important meals; for their components help in improving the body’s fat-burn rate and the rebuilding of damaged tissue, not to mention the other important benefits.

Up next are some of the best foods you can add to your post-workout meal to make sure you get the desired results.

Salmons

Salmon is famous for having many health benefits for the body which affect most of the vital functions, salmon is extremely important after working out because it helps in reconstructing the muscles due to containing anti-inflammatory Omega-3 acids, not to mention that it’s a rich protein source, some new studies have actually highlighted the importance of salmon in speeding-up fat-burning which makes it a perfect post-workout meal.

Almonds

Almonds are rich in protein and healthy fats, which helps muscle tissue heal, in addition to its hunger suppressing properties, therefore having a snack of almonds after your workout guarantees that you won’t over-eat after working out, which in turn will improve the workout results, almonds are also necessary to control your energy levels after working out and to keep your blood sugar stable.

Avocados

Avocados contain saturated fat, folic acid (vitamin B9) and vitamins K, C, and E, in addition to having large amounts of potassium which helps in controlling blood pressure and rising the body’s energy levels, giving you a lot of vitality and activity during the day.

Water

It may seem as an obvious choice to talk about water, but unfortunately a lot of athletes suffer from dehydration because they neglect this important element, for it’s important to drink 2-3 cups of water for every half a kilogram you lose during workout.

Kiwis

Kiwi contain huge amounts of vitamin C and potassium, not to mention being rich in antioxidants that you need the most after your workout, for they greatly help in reducing muscle pain, and to get even better results, you can eat the kiwi with the skin, as it contains a lot of nutrients.

Pineapples

Pineapples contains (bromelain) which is a combination of protein enzymes that has an anti-inflammatory effect and it’s proven to heal bruises, swellings and sprains, in addition to that pineapples are rich in Vitamin C which is extremely important to tissue repair, especially muscle tissues.

Sweet Potatoes

Sweet potatoes are rich in many healthy nutrients, for it contains the required amount of carbohydrates to give your body enough energy and it rises the glycogen level which drops after working out, all in addition to having a wide variety of minerals and vitamins like vitamin B6, C and D along with Magnesium and Potassium.

White rice

White rice is especially important because of its high glycemic index, for it helps in rising blood sugar level thus increasing the glycemic index.

Eggs

Eggs are an essential part of your post-workout meal, because they contain large amounts of high quality proteins necessary to muscle building, in addition to being rich in amino-acids needed to reconstruct the damaged tissues after workout.

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Gain the Energy You Need to Exercise from These Snacks


Don’t worry if you feel hungry before hitting the gym, because we know you do not want to mess up your diet and main meal schedule, so we came up with a solution: snacks, and here we do not mean unhealthy meals, on the contrary, we mean meals that give you high energy and a […]

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Don’t worry if you feel hungry before hitting the gym, because we know you do not want to mess up your diet and main meal schedule, so we came up with a solution: snacks, and here we do not mean unhealthy meals, on the contrary, we mean meals that give you high energy and a large dose of activity and enthusiasm to work out, our list for you includes:

Boiled eggs, avocados and toast

In the Pastry section of the supermarket, you can find whole wheat toast, and while you are at the supermarket buy a few avocados and some eggs. Start by boiling the eggs, slice a piece of avocado in half, put them on two slices of bread and add a pinch of salt and a black pepper. And you’re good to go, you’ve just made a great meal under 400 calories.

Natural orange smoothie

Forget canned juice which contains high amounts of sugar and indulge yourself with a natural orange smoothie with protein powder added to it, as it’s well known that eating or drinking orange products before working out gives you high energy and many other enhancing results.

Apple and peanut butter

A simple quick enjoyable snack. All you have to do is cut an apple into slices and add peanut butter to each slice, you can also decorate it with raisins, nuts or cranberries, but if you are in a hurry, dunk the slices with peanut butter and eat it directly.

Mocha Protein Shake

Imagine how great this mixture is: protein, chocolate and coffee, a wonderful mixture to give you energy before working out, all while easy on the stomach, still, for better results, make sure to use black chocolate, and do not add sugar to the mix.

Home-made energy bars of almond, apricot and flax seed

Yes, you can make your own energy bars at home if you have some free time. All you have to do is put almonds, dried apricots, flax seeds, dates, cinnamon, ground coconut and lemon juice in the blender and start mixing until they become a consistent mixture. Spread the mixture in a tray and cut it into plates.

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Top Pre-workout Foods


We all know that the best workout routine is a one accompanied with healthy food, and by healthy food we’re talking about both your daily diet and your diet before & after a workout. For what you consume before your workout plays an important role in controlling blood-sugar levels, saving you from fatigue and lightheadedness […]

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We all know that the best workout routine is a one accompanied with healthy food, and by healthy food we’re talking about both your daily diet and your diet before & after a workout.

For what you consume before your workout plays an important role in controlling blood-sugar levels, saving you from fatigue and lightheadedness during your routine.

In the next few minutes, we’ll be talking about the best foods for you to consume before a workout in order to enhance your experience, especially if you consume such foods an hour before your routine.

Oats

Oats are full of fibers; therefore, they help release carbohydrates into your bloodstream, and such a constant flow helps maintain your energy levels through your workout, add to that, oats are rich in vitamin B which facilitates the conversion of carbohydrates into energy, giving you enough energy for a better performance.

For the best results, we recommend that you consume a cup of oats or oat products, thirty minutes before working out.

Bananas

Bananas are rich in fast-acting carbs, which provide a continuous flow of energy during your workout, Bananas also contain Potassium which helps maintain both nerve and muscle functions.

For the best results, we recommend that you consume bananas thirty minutes before your workout.

Wholegrain bread

wholegrain bread is a rich source of necessary carbs and you can maximize your gains by adding alternative energy sources as jam or honey, also, if you want a protein rich meal, you can add some boiled eggs or a slice of turkey for extra proteins during your workout.

For the best results, we recommend that you consume such recipes 45 minutes before your workout.

Fruits and yogurt

Fruits are rich in carbs, while yogurt is full of high quality protein, these foods are better consumed together because fruits’ carbs break down fast, giving time for protein to break down later preventing muscle damage.

Chicken Breasts

Chicken breasts should be an essential part of your pre-workout diet if your routine is after lunch or dinner as they provide protein that’s really necessary for muscle tissue repair after your workout.

Caffeinated drinks and foods

Research has shown that caffeinated drinks and foods can helps regular caffeine consumers to enjoy their workout more by providing the necessary energy as well as slowing fatigue and increasing the rates of fat-burn.

Fruit smoothies

These beverages are considered to be the best option as a pre-workout meal, for they contain high quality protein, which can be digested really fast, along with being rich in a combination of simple and complex carbs, providing you with a continuous flow of energy with the simple carbs taking 15-20 minutes to break down and the complex carbs kicking in after around 30 minutes.

Egg whites

Since yolks can cause bloating and sluggishness due to the long time they take to be metabolized, you’re better off consuming the whites only before your routine, as each white contains 4 grams of protein while being fat-free.

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