Guest Post by Sarah Jones. Thanks so much for reaching out Sarah and for writing this up! Very much appreciate it.
With almost everyone trying to achieve their personal fitness and health goals, making the best dietary choices are an absolute prerequisite. But with so much information out there, who knows what exactly we should be eating after a workout.
The majority of Americans are not consuming enough fiber in their daily diets, which means this may be the key to completing your pre, mid, and post workout diet. Most Americans only consume about 14g per day while the recommended target is between 20 and 38g.
Fiber is essential for the human body. Without fiber, your body may experience constipation, hemorrhoids, or other conditions like diverticulosis. Also, the food with the most fiber, such as vegetables, fruits, legumes and whole grains are also very low in calories.
The reason fiber is often touted for weight loss benefits is that fiber rich foods, while being low-calorie sources, are also more filling, flows straight out the body does not add to your calorie storage. The effort required to break down the fiber within the mouth leads to a prolonged eating session, which causes people to be more mindful of when they are full.
If you’re interested in adding more fiber to your diet for whatever reason, you can rest easy knowing that there are plenty of ways to add fiber to your breakfast, lunch and dinner meals.
One great example of a high fiber super food is chia seeds. Not only can chia seeds make the insanely trendy chia pudding, but it can also be used for baking, to thicken up meatballs or soups and can also be turned into a homemade energy gel.
To make the homemade energy gel, simply combine a few tablespoons of chia seeds with some coconut water, let the mixture sit for a few minutes so that the chia seeds can soak in the coconut water and then, you are all set to be revitalized after your exhausting workout. Don’t forget you can even use them before workouts.
Everyone loves a good protein bar or energy bar, but normally they are loaded with additives and it can take a while before you find a brand that actually tastes right, so what’s a girl to do?
Make your own, of course, to make these breakfast bars you will need: oats, peanut butter, flax seed, wheat germ, protein powder, cinnamon, honey, vanilla essence, and salt.
Combine all the dry ingredients in one bowl and all the wet ones in another. Slowly add the dry ingredients into the wet bowl, pour them into a baking tray, shove them straight into the oven for 20 minutes while you get a cup of coffee. Once they’re done remember to let them cool while still in the pan and then simply cut them into the correct portions for the week.
The important thing to remember while making yourself these snacks is that they are meant to be eaten for the week and not to wolf them down in minutes, which has been known to happen. If you are truly lazy and lacking all sense of imagination, then a piece of fruit or some chopped up carrots are a great option. My personal favorite combo is chopped carrots with apple slices and some peanut butter for dipping.
A great example of a quick, easy fiber filled snack is of course popcorn, but if you are in the mood to create something spectacular then you can’t go wrong with raw little energy balls. These little balls are stuffed to the max with fiber and plant protein to ensure you keep operating at maximum speed for hours.
For this variation we are going to need almond butter, coconut oil, ground flax powder, honey, steel cut oats, chocolate chips, chia seeds, raw cacao and of course a little salt. Mix all the wet then add in the cacao, then slowly add in the dry ingredients. Finally, move onto the fun part, roll your mixture into little balls and pop them in the fridge to eat at your leisure.
If you are wondering about what exactly the effects are of eating such a fiber filled dish after a workout, then fear not. One of the best effects of fiber is that it helps to regulate the body’s internal processes and thereby leads to you being more likely to achieve a better night’s sleep. That and it’s healthy for you.
Fiber is extremely easy to include in your diet. From popcorn and apples to broccoli and homemade energy balls, anyone can eat a more fiber filled diet. So the next time you head home after a workout and are staring at the fridge wondering what to make before you pass out from hunger, why not try a fiber-filled snack and help your body heal from the inside out?
Bio: Sarah began writing Simmer and Zest when she first started becoming more involved in her kitchen. SInce then, she has learned more about food and wants to share it with everyone who enjoys it as much as she does
Fantastic site! You gave me info that I couldn’t find at Cronometer with regard to insoluble vs soluble fiber!
I am on a low protein diet due to kidney issues (supplemented with pharmaceutical grade amino acids) and have made Miracle Noodles made of Konjac as a daily part of my diet. A good way to add some soluble fiber with little if any protein.
Keep up the great work! i’ve studied and done work with nutrition for decades and it’s great to see a younger guy do such great research!