Gymming! It’s like music to some of our ears. A simple workout gives us immense satisfaction and hardcore one give us that much wanted burn. After that a heavy meal is just what the doctor ordered. Yet after doing everything right sometimes the results are slow especially if you’re a vegetarian.

But the answer doesn’t come from being vegetarian or non-vegetarian. The answer is a simple food called Quinoa. But before we get into how Quinoa can help you, let’s look at some basic principles of workouts. The human body stores carbohydrates in the body as glycogen –i.e. glycogen is broken down to obtain glucose as and when required. When a person exercises, it’s the glycogen stored that are first depleted, so be it flight or fight, it is glycogen that the body uses. Most of body building enthusiasts go head over heels for the protein content in post workout meals, but a precise and detailed calculation of carbs is proportionately needed to not let the energy levels of the person drop. 1 cup of cooked quinoa contains 39.4 grams of carbohydrates and 8 gm of protein, which is not available in other cereals, and is economical than protein shakes available.

• Especially for vegetarians, quinoa provides all the amino acids (amino acids can be produced in the body) which are comparable to animal protein.
• Quinoa is a very good source of complex carbohydrates, and not simple carbohydrates

Complex carbs burn slowly, hence they provide energy for a longer time. Quinoa contains 21g carbohydrates per 100g serving and no sugar.

• Minerals are needed by bodybuilders to protect muscles from wear and tear, to repair muscles and reduce stress that comes inevitably after strenuous workouts.

• A soaring dose of vitamins, minerals, antioxidants and fibers is warranted with quinoa in diet

• Quinoa is a rich source of lysine and iron that are needed for tissue and muscle repair. Vegetarian bodybuilders can get their required source of vitamins from quinoa that contains vitamins thiamine, folate and vitamin B6.

“Never eat ingredients you can’t pronounce” is a famous saying, well quinoa is definitely an exception and here are list of some tasty Quinoa post workout munches.

Though it entirely depends on the workout regime you follow, the calories allowed and many other factors, a great composition of carbs, proteins and nutrients can be met with the following:

• Quinoa Granola bars
• Quinoa and banana smoothie.
• Low calorie quinoa smoothie.
• Quinoa and berries smoothie.
• Quinoa chocolate smoothie.
• Quinoa cereal bowl with nuts
• Quinoa bowl with chicken
• Quinoa and avocado salad
• Quinoa and Waldorf salad
• Quinoa and chickpea burger
• One pot chicken, quinoa, mushroom and spinach.
• Quinoa and chicken
• Low fat cheese and quinoa waffles
• Salmon and quinoa stir fry.

– Monica Magoo, Nutritionist & Diet Consultant