Are you on the lookout for some delicious and quick recipes that will accelerate the body’s recovery process after a workout? If so, you are in the right place! When it comes to working out regularly, the results depend just as much on the recovery period as they do on discipline and consistency. Giving your muscles sufficient time to repair and restore their glycogen reserves yields immensely better gains. There is simply no need to put your back on the grindstone as it can be damaging and counterproductive.
The recovery period is not just about resting; this is also the time to replenish your body with vitamins, electrolytes, and nutrients so that it has the resources to heal and get stronger. This is why post-workout meals are immensely significant and must contain nutritious ingredients such as greek yogurt, fruits, vegetables, nuts, chicken, fish, meat, egg, etc. So, consuming fast food after a workout thinking you have earned it, or staying hungry for better results are myths that aren’t doing you any good. Read along as we introduce you to efficacious post-workout recipes that come together in no time!
The right recipe components
- Protein is one of the major biochemical constituents found in muscles, so it makes sense for post-workout food to contain one-third of protein. Not only does it help your muscles heal better it also increases the overall muscle mass. Some protein-rich foods include red meat, eggs, yogurt, fish, cottage cheese, dried fruits, and legumes.
- Glucose is the primary energy source that fuels our body’s functions; when stored, it is called glycogen, and our muscles have significant glycogen reserves. These reserves undergo massive depletion every time you work out, so eating one-third of complex carbohydrates after a sweaty gym session is vital. Anything made from whole grain, whole wheat, brown rice, and starchy vegetables is an outstanding source of complex carbohydrates.
- The final third of your post-gym meal must be fruits and vegetables, as they are rich in antioxidants, vitamins, minerals, and macronutrients like calcium and iron. Moreover, fruits contain natural sugar fructose which is a fantastic energy source.
- Last but definitely not least, hydration is essential after strenuous physical activity as your body loses quite a lot of its water content. So make sure to sip on ample water during and after your training session.
Greek Yogurt Bowl
If there is one recipe that checks all the boxes, it is this one! A Greek Yogurt bowl is versatile, palatable, and quick to prepare, no prep or cooking required.
- Pour a single serving of your favorite unsweetened Greek Yogurt into a bowl.
- Add a teaspoon of vanilla extract and a sweetener of your choice; you can go with honey, maple syrup, or stevia.
- You can substitute the vanilla extract for a flavored protein powder, but that’s optional.
- Whisk everything together to form a homogeneous mix.
- Get creative and top with the desired fruits, seeds, and nuts.
- Some excellent options include blueberries, bananas, kiwi, cherries, pumpkin seeds, chia seeds, chopped walnuts, almonds, and cashews.
Smoothies
A tall cold glass of creamy and delicious smoothie is all you need to recharge after hitting the gym! It is another meal that is ready within minutes and high in nutritional value, and you can have it on the go. The best part is that you can play around with ingredients to save your taste buds from flavor boredom.
- Add a cup of fresh frozen fruit to your blender; bananas, strawberries, mango, and pineapple make for great
- smoothie bases.
- Add in a bunch of leafy greens for antioxidants, like spinach, kale, or arugula.
- You can also incorporate other vegetables, such as beetroots and carrots.
- Optionally, you can go in with a cup of the protein powder you like.
- Blend, pour, and enjoy!
Peanut Butter and Jelly sandwiches
- Opt for whole wheat bread instead of white bread, as the former is a good source of complex carbohydrates.
- Invest in a jam or jelly that is free of preservatives and artificial sweeteners. You can make and store a homemade jam or buy one from homegrown brands.
- While peanut butter is rich in protein, you can swap it for another nut butter that consists of equal or more protein.
Brown rice with chicken or fish
A good helping of brown rice with flavorful chicken or fish and a side of fresh salad makes for the perfect plate to have after a workout. It takes some work to put together, but that’s a small price to pay for an almost-gourmet meal.
- Wash a cup of brown rice and cook them as per the instructions on the packet.
- In a bowl, put together a dry rub for your fish or chicken by mixing salt, black pepper, garlic powder, paprika, red chili flakes, and onion powder. You can alter this mix as per your taste.
- Make slits on both sides of the fish or chicken and thoroughly massage the spice rub onto it. You can even do this step beforehand.
- Grill it or bake it in the oven and enjoy it with fluffy brown rice and some crunchy salad.
Why stop at eating healthy food?
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