The high intensity and variability of Crossfit exercises makes it a very demanding sport, so it’s essential to know how to adequately replenish all the nutrients used during training. A single meal or snack isn’t so important compared to the overall intake of the day. In other words, the important thing is to know the quantity, quality and type of food we are eating on a daily basis.

Healthy and easy-to-prepare fitness meals

Here we propose 2 recipes that could meet all the requirements after a hard workout:

POKE BOWL, a post-workout meal packed with energy

A Poké Bowl can be a great dinner loaded with nutrients (vitamins, minerals and antioxidants) from the fruits and vegetables we add. This is important to counteract the free radicals generated and triggered by intense exercise. It provides the necessary amount of carbohydrates if we add ingredients like white rice, brown rice, potato, sweet potato, quinoa, chickpeas, pasta, bulgur, couscous, etc.

Any poke bowl that has a good balance of protein and carbohydrates will be an energy-boosting meal

You should also add a source of quality protein such as tuna, salmon, eggs, octopus, chicken, turkey, shrimp, tofu or tempeh. As for fats, we can add them by seasoning this poke bowl with EVOO, coconut oil, adding seeds such as chia, flax or pumpkin, nuts, or fruits such as avocado and coconut.

Poke bowl recipe with salmon, rice and strawberries

First, boil the rice, and when it’s done place it in a bowl. Next, cut the salmon, strawberries and tomato. Then, finely chop the onion. Mix all the ingredients and add the extra virgin olive oil (EVOO), soy sauce and a pinch of salt. Add sesame seeds on top as garnish. A little cayenne pepper can be added, if desired. NOTE: The fish must have been frozen for at least 48 hours before eating it raw. If you don’t like raw salmon (in the form of Sashimi), you can add it cooked or you can also add smoked salmon.

Oat pizza, a healthy pizza packed with protein

Pizza is one of the most popular foods in the world (I may be biased because I’m Italian). You can use any type of flour for the base such as oat, spelt, quinoa, chickpea, rye or the most common type, wheat. Avoid ultra-refined flours and if possible, use starter dough, as it helps you digest and absorb the nutrients better. You should also add any vegetable that you like to provide vitamins and minerals, as well as helping the starter dough carry fiber through your body.

An oat-based pizza with the right amount of protein makes for an ideal post-workout meal.

Finally, add a rich source of protein such as eggs, cold cuts like turkey, cooked ham, cured ham or jerky, cheeses, chicken, veal, tuna, anchovies, salmon, etc. In fact, the most common mistake I come across when it comes to making or eating pizza is the lack of protein.

Oat pizza with pesto and burrata recipe

If the oats are not ground, they should be well-crushed to form a flour.
In a bowl of the right size for the ingredients, pour the previously ground oats and the yeast. Add warm water, oil and a pinch of salt. For the best result, make sure the salt doesn’t come into contact with the yeast.
Mix the ingredients and form a smooth dough.
In a pizza pan, roll out the dough to a thickness of half a centimeter and bake it for five minutes so that it takes shape.
Remove the dough from the oven and cover it with the ingredients (tomato, mushrooms and burrata).
Finally, bake at 180° for 15 minutes, until the dough is crispy and the cheese is melted and slightly brown.
Serve hot, add the pesto sauce and fresh basil leaves on top, and enjoy this tasty dish

*For the pesto sauce:

Toast the garlic and pine nuts in a frying pan for a few minutes.
Place the pine nuts, garlic, Parmesan cheese, fresh basil and EVOO in a glass, mix together, and add a pinch of salt to taste.

Content written by Fabio de Laurentiis in collaboration with Yaiza Perdiguero