Food

(english)                                                                                                                                       Here you will find ideas on what to eat before during and/or after training. Even smaller snacks will be presented here, as ideas. If you feel no inspiration on cooking after you´ve trained, look here and find something you like!

(svenska)                                                                                                                                       Här kommer det finnas tips på vad man ska äta, före/under tiden/efter ett viss träningspass. Även andra småtips kommer finnas här! Tanken är att du som tränar ska få tips om vad du kan äta efter ett hårt uttömmande träningspass.

AFTER TRAINING / EVENING SNACK: fruit and berry smoothie (great after training. Within 30 min, after training, drink smoothie)

3 dl/1,5 cup plain yoghurt, blueberries, raspberries, 1 C-vitamin fizzy (or 1 dl/1/2 cup  juice) , 1 tsp honey, 3 Tsp oatmeal.

Mix all in a blender/mixer. Bring to the gym and drink after training, or just at home as an evening snack!

 

EVENING SNACK: Baked apple with cinnamon (great around 9 pm in front of the TV)

Peel if you like 1-2 apples and cut them in bigger chunks. Put in bowl and sprinkle lots of cinnamon over. Put in microwave oven for 2 min, or until apples get really soft and baked. Enjoy as they are or with a little plain yogurt!

LUNCH/DINNER: Potato soup with parsnip and hotdogs (potatoes are great eating right after training due to high GI)

Peel and boil potatoes and parsnips together with bullion. When soft use mixer, but keep some bigger clumps! Add hotdogs, cut in smaller pieces. Serve with carrot sticks and cabbage salad!

RIGHT AFTER TRAINING: Yoghurt with berries and egg

2 dl (1 cup) of light sugar free yoghurt, 2 msk (2 Tsp) frozen blueberries, raspberries or whatever you have at home. Add 2 msk (2 Tsp) water and berries to yoghurt, stir/shake and pour in a bottle. Cook 1 egg. Eat and drink right after training.

DINNER: Filled Tortilla (great after a long workout)

Filled tortilla with chicken, rice, peppers, carrots and a sauce with cottage cheese.

Drizzle olive oil and Balsamic vinegar over the chicken breasts and put in the oven. Mix cooked rice, peppers, thinly sliced carrots with cottage cheese with your choice of herbs. Enjoy!

DINNER: Salmon package (light supper)

Salmon package with fresh spinace.

Take aluminium foil, or an oven proof plate. Lay spinach on bottom, lay salmon peaces and then spinach on top. Drisle olive oil over the whole package, and then fold the aluminium foil so only a small hole is visible. In the oven, 200 degrees Celsius, for about 10-15min. Serve with cooked potatoes and fresh veggies!