Nutrition may be even more important for your fitness goals than the workout itself. And it’s imperative to get the right nutrients right after a workout to speed up recovery. Catalyzing recovery allows you to get over sore muscles to workout hard the next day, and the proper nutrition will fuel the growth of lean mass while burning fat.
Eggs + Cheese + Veggies
This quick meal gives you the recommended dose of 20-30 grams of high-quality protein while replenishing lost glycogen with healthy carbs. Simply toss your favorite veggies into a two-egg scramble and add some cheese at the end to bind it all together. Toast some whole grain bread on the side to crank up the good carbs.
Banana Smoothie
This quick alternative to a meal will give you the added recovery powers of plenty of potassium. Toss a banana, milk, and plain yogurt into a blender. Blast it. Then add some filling peanut butter. Blast it again. Toss in some ice to make it feel like a milkshake. Blast it one more time. This sweet drink will have you feeling great after a workout with replenishing glycogen and plenty of protein. Chocolate Covered Katie, a popular Pinterest blogger, has variations of this recipe that include protein powder, so experiment around to find what works best for you.
Melon Bars
This cold and refreshing treat was a bit sugary at first, but with a few healthy modifications, anyone can enjoy the tasty melon zest it has to offer. First, you’ll need a medium-sized honeydew melon cut into one-inch chunks. Then, place the melon in a blender with a quarter teaspoon of fine salt and blend. After, strain the honeydew mixture into a bowl, and let it sit for about 5 minutes. Once the excess juices have drained discard the leftover juices. Next, add a half cup of greek yogurt and milk to the blender and blend until thick. The Greek yogurt is high in protein and can provide a healthy twist to your finished product by increasing the protein content. Once thick, add to bowl with melon puree and mix together. Pour the mixture into your molds and let it sit for at least six hours, and your cold summer treat will be ready to eat after your next workout.
Tuna Sandwich
Tuna is one of the world’s best sources of protein. Mix three ounces of canned tuna with low-fat yogurt instead of mayonnaise. After all, your body needs protein and carbs. It doesn’t need the extra fat. Toss with chopped red onion, celery, sea salt, and pepper. Serve on whole grain bread with an apple or fruit of your choice. Also, this article from Livestrong has a lot of advice for tuna and bread selection if you’re worried about what’s best for you.
Grilled Steak with Sweet Potato
Colorful sweet potatoes are some of the best sources of high-quality carbs. They’ll restore lost glycogen to give you an energy boost after your workout is through. Grill your favorite steak after baking the sweet potato for 40 minutes. Coat the potato in coconut oil before baking for a healthy source of fat. Slice the steak, season the potato with your favorite goodies and have a feast. This recipe takes so long to prepare that it’s advisable to bake three or four sweet potatoes for the week ahead of time.
Workouts put little micro-tears into your muscles. The proper nutrition after a workout fills those tears in with proteins. That’s how lean muscle mass grows. Without adequate nutrition, in tandem with adequate workout techniques and accessories, you wouldn’t get that lean physique. So make sure you’re getting the most out of your workouts with these four different recipes for proper post-workout nutrition.
