As a runner and weight trainer it is important for me to get the proper pre and post nutrition requirements for optimal growth and recovery of muscles and to remain injury free (ha like that will ever happen).
For my post workout I try to ensure that I get the appropriate balance of carbs, protein, fats and essential vitamins and nutrition.
One of my favourite post workout lunches (mix of protein, fats/oils, and carbs) is the following tuna wrap, which I typically eat with 1% cottage cheese topped with ground flax seed and/or a handful of almonds.
1/3 can chunk white tuna
1 T light mayonnaise (Helman's)
1 T mustard
1/2 large dill pickle, diced
ground pepper to taste
1 whole wheat or grain 8-10" tortilla
bunch of mesculine lettuce or baby spinach
shredded light old cheddar (optional)
slices of avocado
Basically mix the tuna with the mayo, mustard, pepper and dill pickle and place in the center of the tortillas. Add on the hot peppers, lettuce, avocado and cheese. Roll tortilla and serve.
The tuna offers lean source of protein helping to repair torn damaged muscles, omega-3 fatty acids (helpful in the inflammation process, as well as well known protector against heart disease and arthritis), niacin and B12;
Avocado offers a source of monounsaturated fats, vitamins K, B6, C, folate, copper and contain more potassium then a banana (877g vs 470g), copper and fiber.
The whole wheat wrap replenishes lost glycogen stores as it is a source of carbs, those with grains and flax seed offer a good source of fiber, selenium..
The spinach contains phytonutrients such as beta carotene and is a good source of calcium.