Planning, as you know, is one of the most crucial parts of your workout success. If you don’t plan out your workouts wisely, you’re likely to have one of two things happen: A, miss the workout entirely, or B, injure yourself. Both things obviously don’t bode well for your overall health.
While planning is essential for fitness, it’s also important for your nutrition both preworkout and postworkout. Getting the right blend of macronutrients postworkout can greatly help your recovery and compliment your fitness regimen.
“The intake of protein within an hour after a workout maximizes recovery since your muscles are more sensitive to amino acids at this time,” says Kelly Jones, RD, owner of Kelly Jones Performance Nutrition in Pennsylvania. “While supplements seem easy, they often do not provide you with the mix of nutrients that you would get from foods that synergistically optimize each other’s functions. Poultry and dairy, for example, may provide the same complete proteins as a supplement as well as leucine, an amino acid that triggers muscle growth after exercise.
They also provide B vitamins that may be lacking in the supplements and are essential to aid amino acids in muscle repair. Eating a meal versus a supplement also promotes satiety psychologically, which may help prevent overeating later.”
This protein wrap takes that advice and puts it into action for you! The lean protein not only provides leucine, an amino acid that supports muscle growth, but also the blend of carbohydrates and protein aids in muscle repair. To provide a tad more carbohydrates to ensure your body uses them for repair rather than energy, Kelly recommends that you pair the wrap with a banana or handful of dried fruit, as well. The banana provides potassium, an important electrolyte, but fiber, too.
Plan ahead and whip this up the night before your workout session. Throw it and a banana in a lunch bag with an ice pack as you head out the door and you’ve got the ultimate postworkout wrap in no time. Enjoy!
· 1 100% whole-grain wrap (minimum 9 grams of protein per serving)
· 1 tbsp hummus
· 3 oz low-sodium turkey breast
· ½ oz reduced-fat cheddar cheese
· 2 tbsp shredded carrots
· 3 slices cucumber
· ⅓ cup spinach
1. Spread 1 tablespoon hummus across center of wrap.
2. Add turkey, cheese and top with shredded carrots, cucumber slices and spinach.
3. Fold outer ends of wrap in, then roll wrap vertically until folded like a burrito.
4. Store in plastic wrap or aluminum foil and toss in lunch bag fitted with ice pack and banana for your postworkout fuel.
Nutrition Facts (per serving): calories 260, total fat 6 g, saturated fat 2 g, protein 33 g, carbs 23 g, fiber 8 g, sodium 820 mg, sugar 4 g