I get asked lots of questions about sport and performance nutrition and it is something I love to share. Like with most things when it comes to nutrition there are a lot of myths out their as well as industry lead marketing pushing pre work out drinks and other sports supplements.
Post-training Nutrition
As I start to increase my training sessions post baby, I am also increasing my focus on post-training fuel. One of the best tips out there is to replenish by consuming quality complex carbohydrates within a 60-minute post training window after high intensity training session.
We can naturally increase and maximise muscle glycogen stores when we focus on post-training nutrition. This is when your glycogen synthase enzyme (which controls glycogen storage), is most active.
Complex carbs, protein and natural fats also optimises growth hormone levels for both recovery and adaptation of muscles. You also don’t want to induce a strong insulin response after training so stick to unrefined carbs meaning stay away from the Gatorade!
This Zucchini Slice is the perfect post training snack or meal with a side of avocado & salad.
The Basmati Rice included in the recipe is a wonderful, minimally processed complex carbohydrate which has a lower glycemic index than other types of rice. As the rice is cooked & cooled prior, it has the added benefits of being a prebiotic and resistance starch which is great for your gut health.
Zucchini Slice Recipe
I N G R E D I E N T S 1 cups basmati rice, cooked and cooled. (You may like to pre-soak rice overnight for extra digestibility) 1 tablespoon coconut oil 1 small onion, finely chopped 1 garlic clove, crushed 1 large zucchini, grated 1 medium carrot, grated 4 eggs, free range 2 tablespoon tamari 1 teaspoon sesame oil 1 tablespoon sesame seeds (optional) Himalayan Salt and pepper to taste
M E T H O D 1. Preheat oven to 180 degrees. 2. Line a 20cm square pan or ovenproof dish with baking paper. 3. Heat coconut oil in a large fry pan, over medium heat. Add onion and garlic, sauté gently until soft. 4. Add carrot, zucchini, tamari and sesame oil and sauté, stirring occasionally for 3 minutes. 5. Transfer into a large bowl, combine, cooked rice, eggs, and salt and pepper to taste. 6. Press mixture into pan and top with sesame seeds. 7. Bake for 35 minutes or until mixture has set and top is golden. 8. Serve with sliced avocado & salad. Enjoy!