Amaranth For Post Workout

Kelli Shallal MPH, RD, CPT is owner of Hungry Hobby LLC  at www.hungryhobbyrd.com providing web based one on one nutrition counseling services, brand representation, and spokesperson services. Check out her blog (link www.hungryhobby.net), Hungry Hobby for more recipes and fitness tips!

 


 

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Amaranth For Post Workout


What is your go to post workout meal? A protein shake, bar, or slab of chicken? What if I told you that you were missing something vital for ultimate recovery and quick repair of your muscles???

As a Dietitian & Certified Personal Trainer I often get asked what the best post workout meal is. The answer: high quality complete protein & carbohydrates. You actually need both because carbohydrates refuel muscle glycogen (the storage form of sugar) which has a “protein sparing” effect. Basically, that means that if carbohydrate is too low in that post workout meal your body may decide energy is more important and break down the protein for fuel instead of using it for recovery and repair of your muscles. 

Amaranth is a little known jewel when it comes to post workout recovery fuel. It is a source of complex carbohydrates that is higher in protein than many other grain-like sources. Amaranth, like Quinoa, is actually a pseudo grain, a type of seed that mimics the nutrition profile of a grain. However, Amaranth contains 10% more protein than Quinoa does per cup! It is also considered a complete protein because it contains all the essential amino acids needed for recovery.  

How to implement it:

  • Swap cooked amaranth for your morning bowl of oats 
  • Add a good portion as a side dish cooked with broth to your post workout meal
  • Serve popped or cooked amaranth with an egg or two on top! → my favorite! 
  • Use popped amaranth to give your salad some crunch by adding ¼ to 1/3 cup on top
  • Pour yourself a bowl of chocolate popped amaranth cereal (as pictured)
  • 50g popped amaranth 
  • 1tsp cinnamon
  • 1tsp unsweetened chocolate powder
  • 1 cup unsweetened non dairy milk
  • ½ serving protein powder of choice
  • stevia drops