Yes, you might be struggling to take out those 40 minutes to fit a workout into your day, but what you eat before and after a workout is equally important. To prep your body for a workout, or later replenish it once the workout is over, you need to eat a protein and carb snack. Now, you might not have the time to put together an elaborate omelet or any such thing, so here are a few quick fix snacks that help you achieve optimal results from your workout plan...
Peanut Butter: Don’t frown! Peanut butter is actually good for you. Especially, if you’ve made it and stored it at home. 2 tbsps of peanut butter packs in enough protein and other essential nutrients to replenish your body. Spread it on a slice of hi-fiber or wholewheat bread and enjoy. If you’re using ready-made peanut butter, I suggest you buy the sugarless one and add a wee bit of honey into each portion. That way, your sugar intake will be controlled. If you want to make your own peanut butter and store it. You can find the recipe right here (link to the peanut butter recipe)
Warning: Peanut Butter isn’t recommended for those on a weight-loss program because of its high fat content.
Shikran, a simple marathi dish made with coarsely mashed bananas, milk and elaichi: you need ½ a banana, ½- ¾th cup milk, a pinch of cardamom powder, a drop of honey or about quarter of a spoon of sugar (if you need it. I prefer to eliminate the sugar altogether). Chop the banana into pieces and lightly mash, add the milk and top it up with the cardamom powder. Voila. The dish is a good mix of protein, sugars, vitamins and fatty acids. This snack takes exactly 2 minutes to put together and is great for those wanting to lose weight if you eliminate the sugar.
Hummus with whole-wheat khakhras: Hummus is an excellent source of protein, fiber and carbohydrates. However, beware of the store bought hummus because it will contain excessive amount of oil and preservatives. If made at home following this recipe, hummus makes a tasty and a satisfying snack. Don’t exceed one small khakhra though, because hummus already contains carbs. And if you’re looking to lose weight, steer clear of hummus or eat it without any carbs and make sure it is made without any oil.
Roasted Chana Kurmura Bhel: This is available with any ‘Singh-Chana’ vendor. You can make your own by keeping roasted chana handy. Toss 1/4th cup chana, 1/2 cup kurmura (puffed rice). Add chopped tomatoes and onions and chat masala and you’re done! Very healthy and filling and works for a weightloss diet.
Masala Sprouts: This is a high protein, hi fiber snack and it works wonders for my diet. It fills you up, gives you energy and whenever I snack on sprouts, I dont crave or binge. Take 1 cup of sprouted moong or matki (or mix both if you like). Steam for about 5 minutes. Add 1/4th tsp of chat masala, a dash of lemon, some chopped coriander and salt to taste.
By Ami Doshi, Nutritionist & Dieitician
