Weekend Training Menu

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:

French toast

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

Egg muffin

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.

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About the Author

A registered dietitian with a master's in public health, Natalie is a medical student at the University of North Carolina-Chapel Hill and a master trainer for the American Council on Exercise.

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