HOW TO RE-FUEL. #REBELSLEEPREPEAT. //
With so many of you training even harder on a mission to fill your rebel passports up for the #REBELSLEEPREPEAT challenge, I'm here to bust some myths and give you some top tips to fuel your body right.
Don't hate carbs. They are your friend. Carbs are the main energy source for our muscles during intense exercise. Your body needs to be refuelled after you sweat it out, it has just used up all the glycogen stored in carbohydrates to provide you with all that energy, it's exhausted and screaming out to be replenished, those carbohydrates are the quickest way of restoring those muscles. Keep your complex carbs for your post rebel refuel meal, you've earned them!
Starting your day off right- if you aren't training in the morning then start your day off with plenty of good fats and protein to keep you fuller for longer. Good fats give you lots of energy, help you stay on top of your mental game and even manage your weight. Protein is essential for muscle maintenance, so a protein packed breakfast will kickstart your body to use this for immune strengthening and muscle repair and regrowth throughout the day!
Snack like a boss - It's 10:30am and you ate breakfast at the crack of dawn before the long commute into town, lunch isn't for another 3 hours and your belly is growling. Don't fight it, snack on protein or good fats for the same reason as above, Its great to keep your body packed with protein throughout the day and those good fats throughout the day.
Herbs, Spices and Seeds - They have pretty epic health benefits so stock up your seasoning cupboard and start getting flavoursome!
Prep is key- If you're smart with your prep then you can avoid eating on the go and picking up those naughtier options.
BREAKFAST
Superfood Scrambled Eggs
5g of Coconut oil
3 x eggs
1 x Handful of Spinach
1 x Handful chopped mushrooms
1 x Chilli Chopped (proven to speed up your metabolism)
5x Chopped Cherry Tomatoes
50g of Feta Cheese
1. Add coconut oil to pan, followed by spinach, tomatoes, mushrooms and chilli.
2. Once the tomatoes start to become soft, add the eggs and start to scramble together.
3. After a few minutes add the feta and cumin and again mix together untl feta starts to soften and eggs are cooked to your liking.
LUNCH
Lamb Stuffed Aubergines (serves 2)
2x Large Aubergine
1 xChopped Red Onion
500gg of Mince Lamb
3 xTbsp Mint Sauce
2x Tbsp Cumin (natural painkiller, full of vitamin c)
1.Preheat oven to 200c
2.Half Aubergine and hollow out, pre-cook for 10 minutes
2. Mix the all other ingredients in a bowl
3. Pack the hollowed aubergine with mixture and continue to bake until cooked through
DINNER
Turkey Buger
500g 2% Fat Turkey Mince ( 2 servings- save one for a week day lunch)
1 x choppedwhite onion
60g of chopped sun dried tomatoes
1 x handful of oregano
60g of mozzarella
1. Preheat the oven to 200c
2. Mix the onion, sun dried tomato and turkey meat in a bowl
3. Form 4 x Burger Patties from the mix, place the mozzarella in the middle of two patties and seal the sides (makes 2 x burgers)
4. Put in the oven for 15-20 Minutes until cooked through.
Sweet potato Wedges
230g of Sweet Potato (1 serving)
1 x tsp Rosemary
1/2 Tsp of Garlic Powder
5g of coconut oil
1. Peel the Sweet potato and cut into chips
2. Mix in a bowl with the oil and seasoning
3. Bake in the oven for 20-25 minutes
Sautee Green beans or green veg of your choice in coconut oil and serve all together
DAY TWO
BREAKFAST
POST REBEL BREAKFAST: Overnight Oats
35g of porridge oats
200g fat free natural yoghurt
3 tbsp. chia seeds
2 x tbsp. of pip and nut almond butter
Garnish of your choice
1. Add seeds, yoghurt and almond butter into a mason jar or sealed container and mix
2. Add oats and continue to mix to make sure oats are covered
3. Garnsh with flax seed, berries, banana etc
4. Cover securely and leave overnight in the fridge ready for the morning
LUNCH - YESTERDAY'S PREPPED TURKEY BURGER.
DINNER
Mexican Chicken Omelette
10g Coconut oil
3 x whisked eggs
1 x Diced Chicken breast
50g Chopped Button Mushrooms
1/4 Chopped red onion
1 x Chopped Red/ Yellow Pepper
3 Tspb Fajita Spice
1 x tsp garic powder
1x tsp cumin
1 x Handful Spinach
1/2 Avocado
1. Add 5g coconut oil to the pan followed by chicken breast, mushroom, onion, pepper, and seasoning.
2. When chicken and veg is nearly cooked add 5g of coconut oil to another pan and add eggs
3. When omelette starts to brown add the mix into omelette and fold
4. Serve with sautéed spinach and 1/2 avocado
SNACKS
Protein Energy balls- there's plenty of recipes around, you can make enough to snack on all week on a Sunday evening within 15 minutes. It's also fun, me and my husband do it together and kids love it too. Give this recipe a try.
Easy snacks you can grab on the go: Edamame beans, veggie crudités and dips, boiled egg and other protein pots are all options I see daily in food chains and supermarkets. If prepping snacks is too much effort then put down the sugary flapjack or fatty bag of crisps and grab these options from somewhere local.
Now you can burn even HARDER. You're welcome.
Follow Robyn on Instagram for more training and nutritional tips.