Feed Your Body
After a tough workout your body is depleted of energy and nutrients. You need to refuel properly to replenish those stores and support muscle recovery and growth. By eating the right foods after exercise you can boost muscle protein synthesis, support muscle recovery and optimise your post workout nutrition.
Muscle Recovery and Growth
When you exercise especially strength training your muscles get stressed and micro-teared. This is important for muscle growth and adaptation but also leaves your muscle tissue in need of repair. Post workout nutrition plays a big role in muscle recovery by providing the nutrients to repair and rebuild muscle tissue.
Below are 10 foods and recipes you can make with them!
Chicken
After a tough workout your muscles need repair and replenishment. Eating the right nutrients in your post workout meal plays a big role in supporting muscle recovery, stimulating muscle protein synthesis and promoting muscle growth. Protein is especially important for repairing and rebuilding muscle tissue that’s been broken down during exercise. Think about it this way 100g of chicken = 30g of protein. Crazy right?
Chicken: A Protein Powerhouse
Chicken is a great protein source for post workout recovery. Not only is it low in calories and carbs but also high in protein and essential amino acids. These amino acids are the building blocks of muscle tissue and are important for muscle repair and growth so chicken is perfect for your next workout or post workout meal.
Recipe: Delicious and Nutritious Stir Fry
Ingredients:
1 chicken breast, diced
1/4 cup sliced red bell pepper
1 slice carrot
1/4 cup sliced onion
1/4 cup edamame
1 tbsp light soy sauce
Salt and pepper to taste
1 tsp red pepper flakes
1 cup broccoli
1/2 cup green beans
Instructions:
- Chop all the vegetables (except the edamame) into small pieces.
- Cut the chicken breast into small cubes.
- Heat a small amount of olive oil in a large skillet or wok over medium-high heat.
- Add the chopped vegetables to the pan and stir fry for 3-4 minutes until they start to soften.
- Add the chicken to the pan and continue cooking, stirring frequently, until the chicken is cooked through 5-7 minutes.
- Add the edamame, soy sauce, salt, pepper and red pepper flakes. Stir everything together until well combined and heated through.
Add the broccoli and green beans and cook for an additional 2-3 minutes until the vegetables are tender crisp.
Remove from heat and serve immediately on its own or over steamed brown rice or quinoa.
Nutritional Information:
This stir fry is a nutrient dense meal providing lean protein, complex carbs and a multitude of vitamins and minerals from the variety of vegetables. The chicken breast is a lean protein source for muscle recovery and growth and the vegetables like bell peppers, carrots, broccoli and green beans are packed with fiber, antioxidants and essential vitamins.
Muscle Recovery and Growth
Eating chicken stir fry after a workout gives your body the protein it needs to support muscle recovery and growth. The amino acids in chicken repair damaged muscle tissue and stimulate muscle protein synthesis the process by which new muscle fibers are formed. This is key to getting the most out of your post workout meal and making sure your muscles are fueled for your next training session.
Add Chicken Stir Fry to your Post Workout Routine
Whether you like to eat your chicken stir fry with rice, noodles or quinoa this dish can be adapted to your taste and nutritional needs. Add a variety of colorful vegetables like bell peppers, broccoli, carrots and snap peas to increase the nutrient content of your meal. You can also experiment with different seasonings and sauces to add flavor without compromising on nutrition.
Quinoa
Quinoa is a great alternative to rice because it’s higher in protein and has quite a bit of fiber in it as well. Eating this after a workout will result in your body getting vitamins, nutrients, fiber and high quality protein that it really needs to have.
The Benefits of Quinoa as a Post-Workout Meal. Quinoa is a great alternative to rice because it’s higher in high-quality protein and has quite a bit of fiber in it as well. Eating this after a tough workout will result in your body getting a variety of essential vitamins, nutrients, fiber, and protein that it really needs to support muscle repair and muscle building.
Recovery and Growth
The complex carbohydrates, fiber and high quality protein in quinoa makes it a great post workout meal. The carbohydrates replenish depleted glycogen stores while the protein repairs and builds muscle tissue aiding in recovery and reducing post exercise muscle soreness.
Nutrient Optimisation
Quinoa is a superfood that is nutrient dense and provides a wide range of essential vitamins and minerals including iron, magnesium and B vitamins. By adding quinoa to your post workout routine you can ensure your body is getting the nutrients it needs to build muscle, recover from your workout and overall health and wellbeing. One of the best things about quinoa is its versatility. It can be added to a variety of post workout meals from hearty bowls to salads and stir-fries. Its quick cooking time and mild nutty flavour makes it a convenient and delicious option to refuel after a tough workout.
Add quinoa to your post workout snack after workout routine and nourish your body and support your fitness journey. Whether you eat it on its own or as part of a bigger meal this superfood can be a great addition to your post exercise recovery and muscle building plan.
Quinoa and fruit is a sweet snack you can have after workout and the recipe is below:
Quinoa and Fruit
Ingredients:
- 2/3 cup cooked quinoa
- 1/4 cup fresh blueberries
- 1 tablespoon chopped almonds or walnuts
- 2 teaspoons brown sugar
- 1/4 teaspoon ground cinnamon
Instructions:
- Rinse the quinoa:
Make sure to rinse quinoa in a fine mesh strainer before cooking. Rinsing quinoa helps remove any residual saponins which can give quinoa a bitter taste. - Use 1:1.75 quinoa to water ratio:
The sweet spot for light and fluffy quinoa is 1:1.75 quinoa to water ratio. This means 1 cup of quinoa and 1 3/4 cups of water. - Bring to a boil, then simmer:
Combine quinoa and water in a medium pot. Bring to a boil, cover, reduce heat and simmer for 15 minutes. - Let it sit covered after cooking:
After 15 minutes of simmering, remove from heat and let it sit, covered for 10 more minutes. This allows the quinoa to finish cooking and fluff up. - Fluff with a fork before using:
The final step is to fluff with a fork before adding the cooked quinoa to the fruit salad.2/3 cup cooked quinoa – 1/4 cup blueberries – 1 tablespoon almonds or walnuts – 2 tsp brown sugar – 1/4 tsp cinnamon
Combine all these together after workout and you will have a snack that fills you up without feeling heavy and bloated. The sweetness of the blueberries will satisfy your sweet tooth and the complex carbs in quinoa will fill you up without spiking your insulin.
Salmon
Salmon is good for your muscles because it’s high in protein and omega 3. It will also reduce muscle inflammation that occurs after weight bearing exercises which will increase your performance and reduce soreness.
Salmon for Muscles
Salmon is good for your muscles because it’s high in protein and healthy fats like omega 3. Eating salmon can reduce muscle inflammation that occurs after weight bearing exercises which can increase your performance and reduce soreness.
The omega 3 in salmon has anti-inflammatory properties which can reduce muscle soreness and inflammation that occurs after a tough strength training session. By reducing this post exercise inflammation you can recover faster and feel more ready for your next training session.
Adding salmon to your post workout nutrition supports muscle protein synthesis and recovery and also gives your body a wide range of vitamins, minerals and healthy fats that are good for overall health and well being.
There are many ways to prepare salmon but one of the easiest is below.
Recipe: Lemon and Caper Baked Salmon
Ingredients:
3 oz salmon fillet
2 slices of fresh lemon
1 tablespoon capers
Instructions:
Preheat oven to 350°F (175°C).
Follow the slow cooker method to prepare the foil packet.
Place the foil packet on a baking sheet and bake for 20-25 minutes or until salmon is cooked to your liking.
Lemon and Caper Salmon Benefits
This easy and delicious salmon is a great healthy protein meal. Salmon is high in protein, healthy fats like omega 3 and many essential vitamins and minerals.
The lemon slices gives a nice citrusy flavor to the salmon while the capers adds a salty savory flavor to balance the dish.
Sweet Potatoes
Sweet potatoes are packed with many essential nutrients like vitamin A, vitamin C, vitamin B6, potassium, fiber, vitamin B5 and copper. Adding these nutrient dense root vegetables to your diet especially after a intense workout can give you many benefits for your overall health and fitness.
Post Workout Recovery and Growth
The complex carbs in sweet potatoes can replenish depleted muscle glycogen stores and give your body the fuel to build muscle tissue and aid in recovery. Also the amino acids in sweet potatoes can minimize muscle breakdown and promote further muscle mass gains.
Garlic sweet potatoes are delicious and easy to cook so try them out!
Recipe: Roasted Garlic and Herb Sweet Potatoes
Ingredients:
1 medium sweet potato, peeled and cubed
1/2 tbsp olive oil
1 garlic clove, minced
1 tbsp fresh thyme leaves (or 1 tsp dried thyme)
1/4 tsp salt
1/4 tsp red pepper flakes
Instructions:
Preheat oven to 450°F (230°C).
In a medium bowl combine sliced sweet potato, olive oil, garlic, thyme (or dried thyme), salt and red pepper flakes. Toss everything together until the sweet potato is evenly coated.
Spread the sweet potato on a baking sheet lined with parchment paper or a silicone mat.
Roast the sweet potatoes in the oven for 20-25 minutes or until tender and lightly browned on edges, flip halfway through.
Remove from oven and serve immediately, place into a serving dish andgarnish with extra thyme if desired.
Nutritional Benefits:
Roasted garlic and herb sweet potatoes is a nutritious side dish. Sweet potatoes is a good source of vitamin A, vitamin C and fiber and the garlic and thyme is additional antioxidants and anti-inflammatory.
The olive oil helps to absorb the fat soluble vitamins in the sweet potatoes and the red pepper flakes adds a bit of heat to balance the natural sweetness.
Tuna
Tuna is another good fish to eat after workout because it’s low in fat and high in protein. It’s also got those heart healthy omega 3 so you’ll have stronger muscles with less soreness. There are many ways to eat this fish but a tuna sandwich is one of the best!
Balancing Nutrients for Recovery
To get the most out of tuna as a post workout meal, pair it with complex carbs like whole grain bread or whole grain crackers. This will replenish depleted glycogen stores and give your body the calories and nutrients it needs to support the post exercise window and aid in recovery.
Tuna can be eaten in many ways, from a classic tuna sandwich to tuna salad or as a topping on a nutrient dense salad. For extra nutrition add a serving of plant protein like chickpeas or lentils or a drizzle of extra virgin olive oil to your tuna. This is one of my favorite fish!
Tuna Sandwich
Ingredients:
1 (5 oz) can of tuna, drained
1 tsp fresh lemon juice
1 tsp extra virgin olive oil
1 tsp Dijon mustard
2 leaves of butter lettuce
2 slices of whole grain wheat bread
Instructions:
In a small bowl combine the drained tuna, lemon juice, olive oil and Dijon mustard. Mix well until the tuna is coated with the dressing.
Lay the two slices of whole grain wheat bread on a clean surface.
Place the butter lettuce leaves on one slice of bread, top with the tuna mixture, spread evenly.
Top with the other slice of bread to make a tuna lettuce wrap sandwich.
Nutritional Benefits:
This tuna lettuce wrap with whole grain bread is a nutritious and balanced meal for post workout recovery. Tuna is a good source of high quality protein that provides your muscles with the essential amino acids for repair and growth.
The lemon juice, olive oil and Dijon mustard in the tuna dressing not only adds flavor but also healthy fats that can reduce inflammation and overall health.
Eggs
Eggs are so versatile and they’re good!
Just remember that egg whites are healthier than whole eggs as the yolks have a lot of cholesterol and calories.
Eating more egg whites after workout will give your body the muscle protein breakdown that it needs. If you want to make these as a meal then make an egg white omelet.Eggs are a very versatile food, egg whites are healthier than whole eggs as the yolks have a lot of cholesterol and calories.
Eating more egg whites after workout will give your body the high quality protein it needs to support muscle protein synthesis and repair muscle tissue.
The protein in egg whites is a complete high quality protein source that has all the essential amino acids your body needs to recover muscle and gain muscle after a intense workout. Add egg whites to your pre workout meal post exercise routine to make sure you’re meeting your protein intake to support recovery and performance.
Egg White Omelet
Ingredients:
1/2 cup egg whites
1 cup fresh mushrooms, washed and chopped
2 tablespoons shredded cheese (cheddar, mozzarella or feta)
Instructions:
Spray a non-stick skillet or omelet pan with cooking spray and place over medium heat.
Pour the egg whites in the pan and let it set for 1-2 minutes.
Once the egg whites have set on the bottom add the chopped spinach on top.
Sprinkle the shredded cheese on top of the mushrooms and egg whites.
Cover the pan and cook for an additional 2-3 minutes or until the egg whites are set and the cheese is melted.
Slide the omelet onto a plate and serve immediately, with a slice of whole grain bread on the side if you want.
Nutritional Benefits:
This protein rich spinach and cheese egg white omelet is a great post workout meal or a nutritious breakfast. The egg whites is a concentrated source of high quality protein that’s needed to repair and rebuild muscle tissue after intense exercise.
Other Meal Ideas
A salad with sliced hard boiled egg, broccoli, red peppers, chicken (or salmon) and roasted sweet potatoes. Use a low calorie vinaigrette and you’ll be energizing your body and muscles. A meal replacement is a whey protein fruit smoothie. To make this blend up frozen berries, a scoop of whey protein powder, 1/3 cup of spinach and ice with almond milk.
If you want a bigger meal, eating protein then a 3 ounce piece of fish or lean meat with broccoli and sweet potato is it! This will give you healthy carbohydrates, protein and vitamins to replenish your body.
