By Coach Maria = Salus Nutritionist & Food Expert
If you are working out 3-4 days a week, carbs are your friend.
If you are working out 4-6 days a week, plus adding any other activity like running or biking, carbs are CRUCIAL to performance & recovery and should NOT be neglected.
Now, the type of carbs is important and not all carbs are created equal.
Did you know that vegetables, fruits, tubers and roots like sweet potatoes, yams, plantains, squash are all excellent sources of carbs?
Relying on those type of carbs will not only give you an advantage over those who rely on refined carbs for optimal performance and recovery (pastas, breads, etc.), but you will also benefit from improved body composition (hello abs!).
You should have convenient carb options in your fridge that you can grab quickly or even take with you to the gym so you can get a jump start on recovery.
The smartest way to having these convenience foods? Take a day on the weekend to pre-cook a bunch of those carb options for the week.
My go-to carb source on heavy workout days is typically a sweet potato option due to it’s simplicity and ability to refuel for the workout the following day.
I always have pre-baked sweet potatoes in my fridge for when I need a quick post-workout snack or to add to a meal.
These sweet potato patties can be altered in several ways by substituting the tuna with salmon (another frequent leftover in my fridge), chicken or even grassfed beef.
I have pan fried these in a cast iron skillet with coconut oil or ghee and they taste even better and the healthy fats are an incredible bonus!
1 can wild tuna (or 8oz leftover salmon)
1 small sweet potato, cooked
2 tblsp fresh parsley, finely chopped
1 tblsp almond flour
3/4 tsp dried dill
1 tsp smoked paprika
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp garlic powder
(you can add hot spices to make this spicy – red curry paste, hot sauce, etc.)
Preheat oven to 350F
Dump all ingredients into a large bowl.
Form into small patties.
Place on baking sheet lined with parchment paper and bake for 20 minutes.
Flip and bake for another 10 minutes.
I always double or triple this recipe so I have a bunch in my fridge for the week!
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