A Word About Fat
Fat can slow the process of replenishing glycogen, but don't think you have to go fat-free after a workout. "Good" fat will help you absorb critical vitamins after exercise. Opt for foods low in saturated and trans fats like yogurt, skim milk, peanut butter or a few walnuts for an extra helping of heart-healthy omega-3s.
Great Late Breakfasts
To optimize your training and performance, try some of these carbohydrate- and protein-rich breakfast/brunch ideas after long weekend workouts:
Two slices of whole wheat French toast or two pancakes with a sprinkle of powdered sugar, a few fresh strawberries (not compote), a tablespoon of light syrup, two turkey links and six ounces of orange juice. 80 grams carbohydrate, 17 grams protein, 18 grams fat, 510 calories
A poached egg and a low-fat slice of cheese on a toasted whole grain English muffin with eight ounces of low-fat chocolate milk and an orange. 75 grams carbohydrate, 25 grams protein, 11 grams fat, 500 calories
Oatmeal with fruit
A cup of oatmeal made with skim milk topped with a small handful of dried fruit and brown sugar with a sunny-side-up egg and six ounces of cranberry juice. 80 grams carbohydrate, 17 grams protein, 10 grams fat, 480 calories
Peanut butter and banana bagel sandwich
A whole grain bagel topped with peanut butter and banana with eight ounces of skim milk. 75 grams carbohydrate, 20 grams protein, 15 grams fat, 510 calories
Egg-white omelet with toast and yogurt
An omelet made of three egg whites with tomatoes, spinach and feta or mozzarella cheese, two slices of whole-wheat toast with jelly, six ounces of low-fat yogurt and six ounces of tomato juice. 70 grams carbohydrate, 33 grams protein, 9 grams fat, 500 calories
The nutrient amounts are approximations based on the serving size of a typical restaurant meal.
Eat right and perform better. Find a nutrition plan for you.