Your help to sustainable health and redesigning your body

Healthy food 4 – perfect post workout

Post workout food

After a workout it’s important that you eat within an hour from finishing. Even faster according to some. Personally I tend to eat a protein bar or drink a protein shake, just to make sure not to miss “the window”, which is when the muscles are the most receptive to nutrients. This also gives you time to come home and cook without feeling stressed.

After a workout you need protein to help build your muscles and also carbohydrates to restore your glycogen. What kind of carbs and in what proportions differ depending on where and what you need. I would say it depends on what kind of exercise you do, why you exercise and finally how sensitive your system is to insuline. Basically – try different approaches and see what fits your body!

When I have been working out I’m really, really hungry. So important for me is that it’s quick to fix and filled with protein.


Today I made:

Omelet with spinach, haritcoverts and crayfish. (Time to cook about 10 minutes)

1-2 portions


3 eggs

1/2 dl cream/milk/water

2 dl spinach (Today I used frozen spinach. If you use fresh spinach duble the amount)

1 dl haritcoverts

2 dl crayfish

1 teaspoon butter





How to do:

Pop the spinach and the haritcoverts with the butter. Fry it gently and add the spices.



Whisk the eggs and the cream together.


Pour the eggmix over the spinach and the heritcoverts. Spread the crayfish on top. Leave on low heat for about 5 minutes.


Serve the omelett with a sallad and some cottage cheese.




5 comments on “Healthy food 4 – perfect post workout

  1. Suzi Shumaker
    January 18, 2013

    I actually didn’t realize it was important to eat after working out. Do you prepare your snack before the workout? Also, does the sugar content in protein bars/shakes adversely affect your muscles/body?

    Thanks for sharing this recipe – the photos help immensely.

    • Vitality2day
      January 18, 2013

      Yes, I always prepare what to snack after workout. I try to avoid suger in the bars or shakes, but fast carbs actually helps your body to recover quicker. To build muscles and to be able to workout regularly it’s important to eat in order to have maximum recovery.

  2. adrianna80
    January 18, 2013

    Looks really tasty! Thank You for sharing:)

  3. Pingback: My top 5 protein sources « Vitality2day

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