Here are 3 easy and nutritious sandwich recipes that you can prepare to help you recover after a good and intensive workout activity.
One of the best ways on how to maintain good health while locked down at home is to exercise and do a lot of physical activities. There are a lot of easy workout options such as doing household chores, skipping rope, and light jogging in your front yard.
3 easy sandwich recipes to refuel you after exercising
If you want to really work up a good sweat, you can watch workout videos on YouTube or order gym equipment online and subscribe to a virtual fitness plan. Your home workout options are actually (almost) limitless so there is no excuse to forego physical health during the new normal.
Being mindful of good nutrition
A good intensive physical activity can really work up an appetite. What’s great about staying at home though is that you have the flexibility to prepare a light, nutritious, and satisfying snack. Contrary to what many people believe, it is not bad to have a portion-controlled meal after exercising.
In the end, it is having the right kind of food that is the secret to healthy post-workout snacks. As I had mentioned in a previous post, take advantage of the opportunity to prepare healthy meals especially now that you are at home on most occasions.
Eat to recover
The amount of muscle that one will develop plus the rate in which one’s energy will be replenished will depend on the quality as well as the quantity of one’s after-workout meal.
The critical window is the first hour immediately after exercising; what you will consume during that time will have a long-term effect on your body.
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| Whole grain wheat bread |
As such, eat a balanced meal of carbohydrates and protein to help refuel your body and build muscles. By doing this, you will feel more energetic, whether in your next workout or in your daily household tasks.
Healthy sandwich recipes for your post-workout snacks
One of the easiest meals to prepare is sandwiches. Thus, here are three easy sandwich recipes that you can prepare using simple ingredients and healthy bread like Baker John Wheat Bread and Carrot Pandesal.
You can try these recipes whenever a craving hits you while working from home or after some physically-demanding activities.
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| Healthy wheat bread |
You can try these recipes whenever a craving hits you while working from home or after some physically-demanding activities.
A. Peanut Butter, Banana, Honey Sandwich
Ingredients:
- 2 tbsp all-natural peanut butter
- 1 medium banana, sliced
- 1 tbsp honey
- 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
Procedure:
- Spread the peanut butter on a piece of bread.
- Put the banana slices over the peanut butter
- Drizzle honey over the bananas and peanut butter
- Place the remaining piece of bread over the sandwich and you are done
Nutritional benefits:
This sandwich provides a good amount of fiber, carbohydrates, protein, and a balanced level of glucose that the body needs. This is good for that much-needed boost of energy after a tiring activity.
Print this recipe
Peanut Butter, Banana, Honey Sandwich
Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 532.1
Healthy and delicious peanut butter, banana, and honey sandwich.
Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 532.1
Ingredients:
- 2 tbsp all-natural peanut butter
- 1 medium banana, sliced
- 1 tbsp honey
- 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
Instructions:
- Spread the peanut butter on a piece of bread.
- Put the banana slices over the peanut butter.
- Drizzle honey over the bananas and peanut butter.
- Place the remaining piece of bread over the sandwich and you are done.
B. Tuna Salad Sandwich
Ingredients:
- 1/4 cup tuna flakes, drained
- 4 tbsp low/fat-free mayo
- 1 tsp onion, minced
- 4 slices olives
- 2 slices Baker John Whole Grain Wheat Bread
Procedure:
- Combine all the ingredients together and mix well until the mayo coats all solid components well
- Spread the mixture on a slice of bread
- Cover with the remaining slice of bread to form a sandwich
Nutritional benefits:
The mixture of tuna and olives will help provide the body with its much-needed protein to build muscles. Use Baker John Whole Grain Wheat Bread for just the right amount of carbohydrates to build muscles and replenish energy.
Print this recipe
Tuna salad sandwich
Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 287
Healthy and filling tuna salad sandwich.Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 287
Ingredients:
- 1/4 cup tuna flakes, drained
- 4 tbsp low/fat-free mayo
- 1 tsp onion, minced
- 4 slices olives
- 2 slices Baker John Whole Grain Wheat Bread
Instructions:
- Combine all the ingredients together and mix well until the mayo coats all solid components.
- Spread the mixture on a slice of bread.
- Cover with the remaining slice of bread to form a sandwich.
C. Egg White Sandwich
Ingredients:
- 3 scrambled egg whites
- 1 slice low-fat ham
- 1 slice cheddar cheese
- 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
Procedure:
- Stack the scrambled eggs, ham, and cheese on a slice of bread
- Use the remaining slice of bread to close the sandwich
Another variation of this would be to do an egg salad sandwich. Mince all ingredients and combine them with low-fat mayo. Spread this onto the bread slices to form a sandwich.
Nutritional benefits:
Eggs are a good source of protein, vitamins D, B6, and B12, plus zinc and iron. This sandwich is mostly egg whites, giving the body more Vitamin B2, and has the healthy goodness of Baker John Whole Grain Wheat Bread.
Print this recipe
Delicious egg white sandwich
Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 230
Simple and filling egg white sandwich.Author: Ivan Jose
Preparation Time:
Cooking time:
Servings: 1
Calories per serving: 230
Ingredients:
- 3 scrambled egg whites
- 1 slice low-fat ham
- 1 slice cheddar cheese
- 2 slices Baker John Whole Grain Wheat Bread, lightly toasted
Instructions:
- Stack the scrambled eggs, ham, and cheese on a slice of bread.
- Use the remaining slice of bread to close the sandwich.
Replace wheat bread with pandesal
For those who prefer pandesal for their sandwich, a perfect and healthier option is Baker John Carrot Pandesal. It’s a good source of vitamin A that supports a healthy immune system and bone health. These tasty buns can also help provide the energy it needs to keep one active the whole day, even after a workout!
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| Carrot pandesal |
It can be enjoyed it as is or spruced up with palaman such as jams (strawberry or blueberry go well with this!), peanut butter, or avocado with cream cheese.
Try these treats after your next hard session to keep you on track and help you achieve your fitness goals. Check out Baker John on Facebook (www.facebook.com/BakerJohnPH) to learn more about the brand.
Epilogue
Maintaining good health is not really hard. Following a healthy lifestyle of eating conscientiously (a well-balanced diet) and exercising regularly can be a good start to your road to wellness.
On top of physical health, it’s also crucial to maintain your mental health. The adage “what the mind conceives, the body receives” couldn’t be truer. Learn to set your worries aside and focus on things one at a time. In the end, always strive to make positive and healthy choices.
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These are all great ideas personally I would go for the peanut butter and banana. I have made honey and peanut butter on tortillas so this is my choice. Pandeal bread sounds good too.
ReplyDeleteI don't know why this even surprises me, but I am very intrigued by these breads! Kelli A
ReplyDeleteYum, these sound like some amazing sandwiches. I always love having them for lunch.
ReplyDeleteI'm working on getting back into my nutrition and fitness, so thank you for the recipes! Now I don't have to search elsewhere for new recipes.
ReplyDeleteI am always so hungry after I exercise. I'll have to give some of these a try. It is nice to have easy and filling recipes for post workouts.
ReplyDeleteSuch great ideas! I need to try this bread. I'm so bad about eating healthy after working out.
ReplyDeleteGreat ideas, I love the egg white sandwich, it's so delicious.
ReplyDeleteThis breads seems like a great brand. I would check this out on our market.
ReplyDeleteI prefer whole grain bread too. And these sandwiches are exactly what I need!
ReplyDeleteI love all these sandwiches, everything is delicious and healthy. I will def preparing this as my after workout food. Thank you!
ReplyDeleteThese all sound like great options to eat after a workout. I've not tried or even heard of pandesal before that sounds like something I need to experiment with.
ReplyDeleteThe bread looks like a great base for peanut butter and banana. The sandwich is going to be yum
ReplyDeleteI love a good healthy sandwich. I don't eat them to often though. These sandwiches all sound delicious.
ReplyDeleteThese are great! My husband is a sandwich lover extraordinaire! I will make sure he reads this article for after workout snacks!
ReplyDeleteI love these simple sandwich ideas! PB and honey is one of my faves.
ReplyDeleteThose are all wonderful sandwich recipes and I've actually tried making tuna sandwich before and would love to try the other two as well.
ReplyDeleteThat sandwhich looks delicious I love peanut butter sandwich any day.
ReplyDeleteYep, household chores is my exercise. :) Also, during lockdown, we did a lot of DIY projects so that was exercise too. -LYNNDEE
ReplyDeleteWhat struck me most about this article is the concept of eating to recover.
ReplyDeleteI haven't looked at eating that way before and it made me see sandwiches differently.
Awesome quick snack recipes here!
Sincerely,
HAPPENINGPH.com
I will recommend this foods to my sibling. Ang hilig nya talaga magworkout every morning sa terrace. Thanks for sharing 😊
ReplyDeleteI think I better try to prepare the one with peanut butter, honey and banana. We have peanut butter inside the ref for so long, so I guess it is time to use it so we can discard it finally. https://www.thecityrat.com
ReplyDeleteYes, sir. You can never go wrong with peanut butter sandwich.
ReplyDeleteThank you so much, sir. Yes, food can be our medicine.
ReplyDeleteI want to try all of these especially the Egg white sandwich, I love scrambled eggs 😍tyaka after ko po kasi mag exercise nagtutubig lang po ako, kaya thankyou po for sharing this 😊
ReplyDeleteI Liked it. Especially Tuna Salad Sandwich..Fabulous..
ReplyDeletefood that starts with M