What to eat on Ab Day

There is absolutely nothing better than the euphoric post ab workout feeling where you feel like you can in fact officially take on the whole world. However, as many people discover, as SOON as you start eating that lovely, proud ache starts to slowly fade away (as does the immense satisfaction of having a flat stomach). So, to help prolong your now prominent abdominal muscles it’s important to eat incredibly clean throughout the day. If you’re thinking this means endless portions of rabbit food rations then THANK GOD, you’re wrong. Ab Day food is all about healthy fats, low carbs and a LOT of water.

When’s best to eat?

I always find that my abs improve a lot more when my workout coincides with fasted cardio. To ensure I don’t embarrassingly pass out on the treadmill I always have a rather heavy snack at 8/9pm the night before such as cereal, apple and peanut butter or a protein shake. I then complete my cardio of interval sprints around 9am and then move on to abs until 10/10:30am. I then have a light breakfast, healthy lunch, an afternoon snack and a meat orientated evening meal.

Breakfast 

When you finish you’re workout you’re going to be absolutely grade A ready to cry starving so you need something which is going to fill you up, but still not too heavy. My favourite post ab breakfast is an oaty smoothie bowl, which suddenly becomes even more appealing when it’s prepared the night before. So all you have to do when you come crawling through the door is lift it out of the fridge. Amazing.

How to make it:

  • Blend together an apple, banana, raspberries, blueberries, 1 tsp of greek yoghurt, 1 tsp of honey, 1 scoop of protein powder and 75ml of almond milk.
  • Pour over a thin layer of oats in an air tight container and leave to set in the fridge overnight.
  • When serving either enjoy it as it comes or add some fresh fruit on top.

 

Lunch

Think lean. This is the meal where you want to come away feeling as light as you did before eating, whilst still addressing those hunger pains. You want to get your healthy fats in, as well as keeping it INSANELY low carb. The best way to incorporate all this is a simple salmon dish.

How to make it:

  • Grill a fresh salmon fillet, 6 mins on the skin side and 4 mins on the other side.
  • Fry some pumpkin seeds until they turn brown and start popping.
  • Mash together an avocado, sliced red onion, lettuce, lime and coriander.
  • Place mix into a bowl, add the pumpkin seeds, the salmon and slice some feta cheese on top.

*adaption from one of The Body Coaches Lean in 15 meals

 

Snack

My favourite snack during ab day is a simple, light protein pancake with fresh fruit. It’s not too filling and it will help repair and rebuild your muscles from your workout.

How to make it:

  • 2 scoops of protein pancake mix –  I use MyProtein chocolate flavour (best tasting and lowest sugar count) mixed with 3 tsp of milk in a bowl.
  • Place one scoop of coconut oil in a frying pan and push it round evenly
  • Pour the mixture into the frying pan, leave for 1 minute and then flip
  • Add raspberries and blueberries and then finish of with Zero Sugar Syrup (again, MyProtein)

 

Tea 

It’s highly likely that you’re going to be training legs, bum or arms the following day so it’s vital you provide enough calories to ensure you smash the workout. So, whilst still keeping it clean, try and aim for something meat based for your evening meal. One of my favourites is a simple chicken, rice and sweet chilli dish.

How to make it:

  • Boil a packet of golden vegetable rice for 5 minutes
  • Slice a good sized portion of cooked chicken onto a plate
  • Either use a sweet chilli marinade on the chicken or simply drizzle over a sauce
  • Mix the three ingredients together

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