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Started off with an exercise regimen in the new year for all-round fitness? What would keep you consistent, so you stick to the workout routine for a long, sustained period is a nourishing diet that aids in post-exercise recovery.
Lean protein breakfasts after a gruelling bout of strength training or cardio in the early morning is one of the best alternatives to choose as it keeps you satiated, promotes muscle recovery and makes you feel fresh and energetic throughout the day.
These breakfast options are simple, easy-to-make and balanced, and most importantly can be whipped up quickly on a busy working day.
Greek Yoghurt With Berries And Seeds
Think high-quality protein with a rich dose of antioxidants and probiotics as the perfect breakfast post a session of weight training. The cooling properties of the yoghurt provide sheer comfort to the palate too. When accompanied with assorted berries like strawberries and raspberries, the yoghurt bowl becomes filling, sumptuous and full of a rich acidity and tang from the ripe fruits that brings a brightness to the morning meal. Top the yoghurt bowl off with a sprinkling of chia seeds or flax seeds for an additional nutritious crunch.
Egg White And Veggie Omelette
If there was one breakfast staple that ranked high as a lean protein alternative post a strenuous workout, it is a protein-rich omelette, made using egg whites. Add assorted veggies like finely chopped onions, mushrooms, spinach and bell peppers to the omelette for more flavour. Season simply with salt and pepper, over-seasoning can take away from some of the fresher notes of the egg white omelette. Pair this fluffy dish with just a single slice of multigrain or whole wheat bread, only if required.
Feta Cheese And Fresh Fruits Bowl
One of the best things about winter weather in the Indian subcontinent is that this is the time of year when several regions are blessed with bountiful fresh fruits. Use this ripe produce to fuel your morning meal by preparing a post-workout, fibre-rich fruit bowl that is accompanied by the goodness of protein coming from feta cheese or cottage cheese cubes. Fresh fruits like apples and pears, berries and pomegranates can bring a brightness into the breakfast bowl. Feta cheese will introduce the protein element and induce a feeling of satiety that prompts sustained energy throughout a long working day.
Sugarless Protein Smoothie
If you prefer plant-based or whey proteins post workouts then this sugarless smoothie can be a filling breakfast after an intense cardio session. Quick to make and smooth enough to digest, the smoothie can be prepared by blending bananas, berries, milk, nuts and a scoop of protein powder. Whipped into a rich, thick mixture, the smoothie becomes very filling and boosts recovery throughout the day so you are ready to workout again the next morning. Go for protein powder options that are entirely sugarless: not ‘sugarfree,’ but sugarless as the more nourishing alternatives for your healthy, protein-packed breakfast.
Moong Dal Chilla With Yoghurt Dip
For those who are looking at warmer, freshly-cooked options as protein-rich vegetarian breakfasts after a workout, a steaming hot moong dal chilla, served right off the tawa can be an interesting choice. Green moong are rich in protein and a light chilla batter made by soaking and fermenting them overnight can yield pancakes that pack a lot of nourishing properties. Pair this chilla with a yoghurt dip – and cut out the processed butter – as an accompaniment that levels-up your probiotic and protein game in the morning.
