After a hard workout you have to make sure, that you fill up with proteines AND carbohydrates. Why carbohydrates (Oh God WHY???) ?? This is because the carohydrate reservoir (Glycogene depot) in the human body is limited and depleted quite fast.
Make sure you eat "good" (slow) carbohydrates most of the time - but if you have that craving for "something else" - after workout is the moment you can allow yourself some goodies (within 1, max. 2 hours after workout!)
Here some very quick and easy ideas for a post-workout dish which is ready in 3 minutes:
1 egg - radicchio - tamatos - peppers - chili - chives - avocado
Eggs - don't be afraid to eat them! I know: eggs had a rather unwholesome reputation. Thanks to its high cholesterol content, the egg was deemed villainous. BUT - along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.
1 egg - mushrooms - peppers - chives / full grain rye-oat bread
1 egg - onion - spinach - mushrooms - tomatos
#eatshitfu%!